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Try to Have a Sleep-Filled Lifestyle

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Tulip and Huck

We all love to sleep. Most often, no matter what time the alarm goes off in the morning, we aren’t ready to get up because we just love sleep. But sometimes we view sleep through a negative lens too. If we sleep too much, we think we are being lazy and need to get up to get things accomplished. Yet we still can’t help but love sleep.

For all you sleep lovers out there who wish you could have more, there is good news. According to a recent study by the National Sleep Foundation done in 2018, most young adults (ages 18-25), and adults (ages 26-64) need on average seven to nine hours of sleep per night. The bad news though is roughly 50% of people report less than seven hours of sleep per night. If we love sleep and are often tired because of a lack of sleep, why don’t we sleep more?

Why don’t Americans sleep more?

One big reason why Americans don’t get more sleep is because of having poor quality beds and or pillows. Believe it or not, your sleeping equipment makes a drastic difference in how you sleep. Choosing a proper mattress and bed base can make a world of difference. Knowing which pillow supports your head and neck affects sleep too.

However, it’s more than just the bed and pillow you sleep on. Selfhelpdaily.com also reports that using digital screens with SWL illumination one hour or less before bedtime could drastically hurt your sleep quality and quantity. As tempting as it is to watch YouTube in bed, browse Facebook and Instagram, or beat the next level on Candy Crush, resist the urge and put the phone or tablet away.

Many sleep researchers and scientists suggest keeping all electronic devices out of your bedroom for just such a reason. They suggest having a charging station outside of the bedrooms for all devices to help ensure you don’t get on them during the night. If you are one of those people who use your phone for an alarm clock, you can find one for as little as five dollars online to solve your problem.

What should I do to help improve my sleep?

Believe it or not, sleep is part of a healthy lifestyle. Sleep is when your body does the majority of its healing and growth. If you don’t sleep, your body can’t repair itself. If you are a fitness fanatic, or you just want to maintain your health, sleep must be included in your regiment for overall well-being.

The first thing you need to do is make sleep a priority. We all have busy lives; we have chores that need doing and things that need to be taken care of. But if we aren’t well-rested and alert, we won’t be as effective and efficient as we could be. So prioritize your healing time.

The National Sleep Foundation also suggests taking some time and experimenting with amounts of sleep. Pay attention to your mood, your energy, and how you feel overall with each amount of sleep time until you find what works for you. Unfortunately, there is no way to determine the exact time for each age group since we are all different. So you have to do a little experimentation on your own to find out what’s right for you.

Here is a small list of other things you may want to consider to help you prioritize your sleep.

  • Go to sleep and wake up at the same time every day, including weekends
  • Have a bedtime ritual that helps prepare your body for sleep
  • Exercise every day, even as late as three to four hours before bedtime
  • Make your bedroom a “sleep temple.” Design your room for sleep with the proper bed, dark curtains, and make it distraction-free
  • Avoid acidic and spicy foods, caffeine, sugary drinks, and even alcohol and nicotine two to three hours before bedtime
  • As we’ve already stated (but it’s a hard one for some of us to do), turn off your electronics

Sleeping your way to better health

Try out some of the suggestions above if you find yourself struggling with feeling sleepy and lethargic all the time. If you continue to struggle to get better sleep and feel better throughout the day, consult your doctor to help you get to where you need to be. No matter the case, prioritize your sleep. Make sure you have an emphasis on letting your body rest and recover. There is no way to better improve your health. If you’re looking to become the next great Olympian, or if you’re just trying to live a healthier lifestyle, don’t diminish the importance of a good night’s rest. Sleep your way to better health.

Why Hitting Rock Bottom Can Be the Best Thing That Ever Happened to You

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There’s a reason why it’s impossible to change another person. Each of us has to recognize that the pain or discomfort we’re feeling is greater than our resistance to change. And that’s when we’re ready, willing, and able to make changes in our own lives.

Unfortunately, this is also known as “rock bottom.”

Everyone’s rock bottom is going to look different because everyone has a different tolerance for pain or discomfort. One person may be willing to become homeless before they realize that they have a problem with substance abuse. Another person may have to file bankruptcy or have a foreclosure before they realize they’re living beyond their means. And some people never seem to learn the lessons no matter what happens.

But when someone does get to that rock bottom moment, that’s when amazing things can happen. It feels like the worst moment of your life, but in many ways, it can be the best. It can be the turning point that transforms your life from hopeless to amazing.

Here’s why hitting rock bottom can be the best thing to ever happen to you.

1. There’s accountability

When someone hits rock bottom, it’s usually after they’re forced to take some accountability for their actions. It may be after drug addiction or an arrest. Or it may be after a close friend or family member turns their back. This moment is always going to look different for everyone, but it usually involves some level of accountability. When other people recognize your problem, it becomes difficult to ignore.

2.  Your pain or discomfort feels immense

You may be sabotaging your health for years, but when the doctor says you need to change your lifestyle or you may die, the pain will likely be greater than the idea of change. Dying is scarier than eating broccoli, so that may be the moment you cut junk food and unhealthy things from your life. And even with the same health issues, some people get to rock bottom sooner than others. Some hit their transition point when the doctor tells them they either need to take medication or change their lifestyle. For that person, the idea of taking medication with all its side effects is more uncomfortable than changing their habits.

3.    Your entire life stands to improve

More and more people recovering from substance use disorders are finding that there are deeper issues at play. In fact, they may have been self-medicating a mental health issue they weren’t even aware they had. The dual diagnosis of mental health issues and addiction is becoming increasingly common in our society, and dual diagnosis treatment can address more than the problem that led you to seek change.

And this isn’t just the case with addiction. When you start fixing the problems in your life, you may find that these positive changes have a domino effect. You can make one positive change where you have the greatest pain and it can improve other areas of your life.

For example, if you seek treatment for a gambling problem, you may end up saving money and making wiser decisions. And without all the time at the casino, you may smoke less and drink less alcohol. For this, your health may improve in addition to your financial status. And without the stress of gambling, your relationships are likely to improve.

One positive change can have a ripple effect that improves your entire life. And it all started with that painful rock bottom moment.

No one wants to hit rock bottom, but the truth of the matter is that some of us need to get there before we’re ready to make the difficult changes in our lives.

 

 

5 Pieces of Advice to Find the Best Plastic Surgeon and Clinic

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By Debbie 

The International Society of Aesthetic Plastic Surgery reports that 25 min procedures are carried annually. It means that about 70,000 people improve their appearance every day! All of them want to receive a good result and impress everyone with a new look. However, not everyone will boast of the perfect outcome — the wrong choice of a doctor or a clinic may cost your beauty and health.

So, before entrusting your appearance and agreeing to have a cosmetic procedure, carefully check whether a clinic or a doctor you have chosen can provide highly-qualified service. The following recommendations can help you to avoid a mistake and get the best option.

Experience in plastic surgery

Experience is a key factor you should take into account while choosing a clinic or a doctor. Always check how many years a doctor has been practicing, what education he/she has got, how many plastic surgeries have been performed. Some clinics or specialists have thousands of plastic surgeries on their account that is a reliable indicator of their professionalism. Also, pay attention to whether a clinic/doctor has additional certificates that confirm their experience and qualification. These certificates can be given by international or local plastic surgery organizations.

Before and after photos

One more criterion of picking the right place to have plastic surgery is before and after photos of patients who have had an operation. You can find a portfolio on the official website of the clinic or request them. You have to estimate the result before your operation to make sure of the perfect outcome. A clinic or a doctor that are proud of their success will provide you with a portfolio immediately. If something confuses you — it is better to look for another option, even if the offer seems very attractive.

Reviews

Nowadays, you can find as much info you need concerning any issue. Plastic surgery is actively discussed on the leading forums, public in the social networks. So, you can info almost about any specialist or medical center. There, people share photos, their experience, and comment on the result of plastic surgery with pleasure. It is your lucky chance to glean the info, ask questions directly, and eventually decide what a clinic to choose.

Prices

Prices for plastic surgery may vary significantly depending on the country, where a clinic or doctor practices. For instance, clinics for tummy tuck may offer absolutely different prices — from $2,800 (abdominoplasty cost in Turkey) to $12,000 (price in the USA). So, if the cost is important for you and you want to choose an affordable option, pay attention to the clinics located in Turkey, India, Mexico, some European countries (Poland, Lithuania, etc.) The medical centers in these countries usually offer much cheaper plastic surgery without the quality loss than American, Canadian, German, Swiss, Spanish centers, for instance.

Location

Even if you have found an experienced plastic surgeon or an affordable deal for the operation, think over how long you will travel to the country and how much the flight tickets will cost. Sometimes, you can save money on the operation, but waste more on travel charges and accommodation in another country. So, always calculate all expenses and decide whether it is worth going abroad to have plastic surgery.

Summary

Choosing a clinic/doctor for plastic surgery is an important and responsible step for achieving a desired esthetic result. Even if the medical center or a specialist is ready to conduct plastic surgery at a very low price, don’t hurry up to agree — check the experience, see the portfolio, read the patient reviews at first, and only then decide whether a clinic/doctor has enough experience to manage your plastic surgery. Do not be risky! Always be careful when your health and beauty are involved.

How to Maintain Your Physical and Mental Health if You Lack Health Insurance

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by Brooke Faulkner

Healthcare is a necessity for most individuals, however, not everyone can afford health insurance. For a number of those who are able to get insurance, they still can’t afford to pay for the level of coverage they need. This puts people at risk in the event of a medical emergency.

In a medical emergency, people often end up having to opt for emergency medical care. This can be financially exhausting for hospitals and also put extra pressure on emergency rooms. To demonstrate how financially exorbitant it is, during the year that the Affordable Care Act was passed, hospitals provided around $40 billion worth of care they weren’t paid for. In some cases, hospitals will still try to bill a patient who seeks treatment but doesn’t have insurance.

If you don’t have insurance or what you do have isn’t adequate, looking after your health should be a priority. Preventative care is a way to lower the likelihood of you ending up in the emergency room because of a preventable illness. Here are a few ways that you can improve your health and hopefully, stay out of the hospital. You’ll also find tips regarding what you can do in the event that you need care and don’t have insurance.

The Importance of Preventative Care

You can’t predict what direction your health will go in, but you can influence the chances of a positive outcome. A way of doing this would be by taking preventative measures. This is something that should be considered whether you have insurance or not as poor health can negatively impact all aspects of your life. For those without insurance, in particular, leading a healthier life could mean worrying less about how you can fund a sudden or recurring illness.

Lifestyle Changes You Can Make

No matter how old you are, there are several things that you can do to improve your health. Below, you’ll find a few suggestions that could increase your chances of staying healthy and avoiding the emergency room.

Exercise

Health and exercise are somewhat synonymous. For this reason, it’s difficult to have a conversation about health without touching on the importance of being active. If you’re wondering why exercise is always recommended, it can combat health conditions as well as diseases. For instance, being active boosts your “good” cholesterol, thus preventing conditions like high blood pressure.

If you aren’t keen on physical activity, the good thing is that you don’t have to dedicate hours on end to fitness every day. Doctors suggest that you do at least 30 minutes of moderate exercise a day. However, if you can handle intensive exercise, then it goes down to 15 minutes daily. So that you’re exercising consistently, consider incorporating it into your daily routine. For instance, you could jog to work if it isn’t too far away or use the gym during your lunch break. In addition to helping prevent health conditions, exercise is also a way of managing existing ones.

Healthy Eating

Healthy eating is another way to keep your body in shape that could be obvious to some. What you eat greatly influences your health, so make a conscious effort to choose nutritious foods. This doesn’t mean denying yourself of your favorite foods completely. It means finding healthy alternatives to ones that could cause issues in the long-term. For instance, you could decide to grill your chicken instead of frying it or start buying fresh foods instead of processed ones.

Don’t forget to include carrots in your diet so that you can maintain healthy eyes. Millions of Americans have some form of vision problems and it can be pricey to treat if you’re uninsured. Other ways to look after your eyes besides eating carrots are to eat five servings of fruits and vegetables every day.

In addition to watching what you eat, cut back on high-risk behaviors like smoking and drinking. These habits can cause illnesses longterm that could affect your lungs, veins, and liver. You should note that there is free health screening available so you can check to make sure you don’t have an undiagnosed illness.

Look After Your Mental Health

Your mental health counts as part of your health too, so don’t neglect it. If you aren’t sure how to take care of your mental health, it is about learning to take care of your emotional, psychological, and social well-being.

That said, one way to look after your mental health is by learning to manage stress. To manage stressors in your daily life, try finding healthy distractions like keeping a gratitude journal or volunteering. These are things that could help remind you of the good happening around you and the things to be thankful for.

Not finding effective ways of managing stress can lead to sleep deprivation. It can also increase the chances of you suffering from sleep disorders like insomnia. This can have negative effects on your mental health as you may often feel depressed and on edge. For this reason, you should seek the advice of a doctor as they can offer appropriate advice and treatment. Sleep disorders aren’t something to take lightly as if left untreated, they can result in behavioral issues, heart attacks, high blood pressure, or strokes.

When you look after your body, you’re also looking after your mind. This is why watching what you eat is a form of preventative mental health care as well. Eating junk food can lead to inflammation in your body which affects your brain’s stress levels directly. Likewise, exercise is vital to keep endorphins flowing and your emotional health balanced. A final tip for looking after your mental health is to take a few minutes a day to meditate. It can help ward off negative thoughts and give you a more positive outlook.

Alternatives to Insurance

If you’re wondering what you can do if you can’t afford insurance, know that there are a few options for you to explore. Firstly, if you’re in urgent need of care, you have the option of emergency care. This means you can walk into any hospital and they cannot refuse to treat you.

In less severe cases where you have a minor illness or injury, you can always visit a free clinic. This will come at no cost as it’s funded by the Health Resources & Services Administration (HRSA) Health Center Program. There are almost 12,000 in the U.S., District of Columbia, and U.S. Territories, so check to see if there’s one near you.

If you can afford to pay something for healthcare, an option is a retail walk-in clinic. There are almost 3,000 operating in the U.S. and they offer treatment services for 30-40% lower than if you went to the doctor for treatment. Retail clinics are also suitable if you have an emergency and you’d pay up to 8% less than you would if you went to a hospital. Similarly, urgent care centers offer non-emergency care at relatively affordable rates too.

For those that are adamant about getting health insurance, Medicaid gives low-cost insurance if you’re a low-income family, have a disability, are elderly, or are pregnant. You could also try short-term health insurance that provides coverage for up to 364 days depending on what state you’re in. Supplemental insurance products can be taken into consideration too if you’d rather choose from standalone products.

We don’t yet live in a country where health insurance is something that is easily accessible to everyone. In the meantime, you can make efforts to look after your health and make the most of the options available to you.