Published on: 31 December 2020
Last Updated on: 29 July 2024
Insomnia is a type of disorder experienced by a lot of people. The problems involved in this sleep disorder are difficulty in falling asleep, sleeping restfully throughout the night, and staying asleep for as long as you want to. Insomnia can have some adverse effects on your health because you are not able to get the amount of sleep you need to have energy throughout the day. You cannot function properly and risk getting into accidents on the road if you can’t focus on your driving from lack of sleep. Additionally, it can also lead to anxiety and depression since you are always tired and cannot cope with the normal activities that keep your mind and body healthy.
Many factors can cause insomnia like irregular sleeping schedules, neurological issues, pain and sickness, and even medications for certain conditions. While sleeping hours can vary with different people, it is recommended that adults get 7-8 hours of sleep every night. Because insomnia can cause serious conditions, steps must be taken to resolve this condition. For a lot of people, water-soluble CBD has been helpful.
Here are more natural methods you can try to tackle insomnia:
Exercising
Without a doubt, exercising improves physical and mental well-being. It keeps you positive, provides energy, helps you maintain your weight, and allows you to sleep better. Exercise can also reduce stress and anxiety that may be causing sleepless nights. Moderate exercise daily for at least 20 minutes is advisable, though you can decide to do something more vigorous during the course of the week. Setting a schedule for exercising each day puts you on the right track and helps you get the sleep your body requires.
Essential oils
Using essential oils has become more popular in recent years though they were used in ancient times for all sorts of physical conditions. They are all-natural coming from plants and herbs and have healing properties that make them effective. Lavender essential oil, for instance, is known for its calming effect and the way that it promotes good sleep. Whether taken internally or added to a carrier oil for massage, lavender can help relieve tension and induce restful sleep.
Steer clear of unhealthy habits
Smoking, drinking alcohol, or taking in too much caffeine can contribute to insomnia. Smoking is certainly one habit that needs to be avoided completely. Alcohol, in moderation, is not harmful. Just the same, it should be reduced especially if you are already having trouble sleeping. Some people drink to the point of stupor, thinking that it can relieve them from stress and make them sleep. This is not the case, though. The kind of sleep you get from too much alcohol is not restful, and you wake up feeling tired and experiencing headaches and other physical pains. Coffee in moderation is alright. Still, avoid having it at night as it can keep you from sleeping too.
Living healthy can help you avoid insomnia. Develop good sleeping habits so that it comes naturally to you. Have a good massage when you are tense and practice meditation and other relaxation techniques to make sleep come easy to you.
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Acne affects up to a whopping 50 million Americans every year. That's already bad news, but the list of skin problems doesn't end there. There's also atopic dermatitis, psoriasis, and yes, aging skin.
The good news is, you can prevent or at least minimize your risks for such problems. One of these is through using the best skin care products in the market. Another is through seeking the help of skin care experts.
At the end of the day though, having great skin has a lot to do with your own personal skin care regimen. That, and loading up on foods proven helpful for skin health.
The good news is, Mother Nature has given us access to so many of these foods. We've rounded up 11 of the best foods that can give you that younger, healthier skin you've always wanted.
1. Avocado:
Great news, since almost all of us love avocados. We love it so much that the average American eats about seven pounds of it a year! But what's even better aside from its rich and creamy flavor is that it's loaded with great things for the skin.
Vitamin A -- check. Vitamin D -- check. Vitamin E-check. All that and more, avocados can give you and your skin. It's more of a question of what it doesn't, really.
It's particularly rich in Vitamin E that helps with hydration and overall skin nutrition. It's rich in fats and phytonutrients, giving the fruit antioxidant and anti-inflammatory benefits.
Researchers have also found avocado oil to have collagen-increasing properties. Another study even found it to have potent antimicrobial effects! We can go on and on about avocado's benefits for the skin, but you get the gist.
Plenty more reason to gobble up guacamole!
2. Berries:
Who doesn't love strawberry or blueberry cheesecake? Here's another great reason to love these fruits: their skin protecting benefits!
Plus, there are plenty of other choices, all of which are lip-smacking. There are the goji, blackberry, and raspberry variants.
These fruits may be small, but they pack a punch when it comes to dealing with free radicals. They contain loads of antioxidants, helping kill toxic elements that damage cells. They also supply you with a good dose of Vitamin C to boost your skin's collagen levels.
Note though that the darker their color, the better they are for your health (and your skin).
But helping reduce signs of skin aging (like wrinkles) isn't berries' only benefit. Their ellagic acid content may also have sun-damage protecting features. A separate study even found they may even boost heart health and brain power!
Either way, all those are some berry awesome news, don't you think?
3. Broccoli:
For the longest time, Broccoli has been a superpower food. After all, its many health benefits are all scientifically-proven. It can help with detoxification, deal with inflammations, and boost Vitamin D levels.
What makes it particularly amazing for the skin is its glucoraphanin content. This phytochemical helps repair skin damage and improve overall skin health. It also helps prevent UV damage that can wreak havoc to your skin.
When the body converts this into sulforaphane, it can even act as a preventive agent for cancers! That includes skin cancer, as well as breast, colon, and stomach cancers among many others.
So, do what your mom told you. Eat your vegetables, particularly these amazing green florets. Speaking of which, here are a few tips to have your kids eat veggies too.
4. Dark Chocolate:
Need more reason to indulge in dark chocolate? Well, how about scientific evidence that they're great for your skin?
In one study, participants consumed high flavanol cocoa for six to 12 weeks. They reported an increase in their skin's moisturization level. They also said their skin felt thicker, smoother, and all in all, healthier.
A separate study also supports other findings on dark cocoa's skin protective properties. The keyword here is dark, so make sure you know your chocolates. It's best you stick to the dark kind that contains at least 70% cocoa.
5. Fatty Fish:
What if we told you there's a way on how to have better skin while also boosting heart health? You can also add lower blood pressure to that list.
What we're referring to is loading up on fatty fish! There's the rich, buttery, and great-tasting salmon for starters. For meal variation, you can go with herring and mackerel too.
Either way, these fishes contain high levels of omega-3 fatty acids. They may sound quite unhealthy, but it's exactly the opposite.
For instance, you need these fatty acids for the health of your skin. They're especially helpful for keeping your skin hydrated and supple. If you don't eat enough of these fats, your skin may end up becoming dry and scaly.
Also, omega-3 fats can help with acne management. These fatty acids help minimize inflammation after all. As such, they make a great addition to the list of must-have ingredients for the best diet for acne.
Pro Tip: If you have serious breakouts, consider professional skin care services. Check out MyBotoxLA for services such as facials and skin care treatments.
6. Green Tea:
Knowing about the many skin benefits of green tea is one way to drink less soda. Unlike soda that's linked to so many health conditions, green tea is far healthier.
For starters, this tea boasts high amounts of catechins. It's one of the plant's primary health-beneficial compounds. Studies like this have shown them to have powerful antioxidant functions.
As you know by now, antioxidants protect your skin against damage from UV exposure. The sun's UV rays are notorious for premature skin aging, so drinking green tea may help prevent that.
Here's another reason: It can help moisturize your skin! In a three-month study, women who drank green tea reported skin health improvements. These include better skin hydration, less roughness, and greater elasticity.
A friendly reminder though: You may want to think twice about splashing some milk in your tea. Granted, further studies have yet to answer the question, "Is dairy bad for your skin?". But existing research found that dairy products may further irritate acne.
7. Kale:
Kale is much like broccoli, although it's a relatively new addition to superfoods. It delivers pretty much the same benefits, including helping the body's collagen synthesis. That's many thanks to the high Vitamin C content of the vegetable.
Plus, a cup of this contains the same amount of absorbable calcium you'll get with one cup of cow milk. That makes it a much better source for calcium, especially if you're worried about dairy and acne.
8. Nuts:
We're not saying you should go nuts every time you eat walnuts or almonds. Even only a handful of them can already bring benefits from their high Vitamin E content. They also contain selenium, another powerful antioxidant.
All these, plus their zinc and omega-3 fatty content, make nuts a great skin health booster. These nutrients help keep your skin taut and tight by raising collagen levels. Plus, they're great sources of fiber, helping improve bowel movement.
9. Tofu:
Have you ever wondered how women from Southeast Asia (like the Japanese), have amazing skin? Well, it may have something to do with their love of tofu, or soy, in general.
First off, tofu's rich in calcium, Vitamin E, and protein (for skin cell production and regeneration). It also contains soy isoflavones, which have shown to increase collagen fibers. Another study also reported that isoflavones may reduce skin wrinkling and discoloration.
So, consider adding tofu to your diet. It may give you back that youthful, glowing skin you've had in your younger years.
10. Tomatoes:
Who doesn't want clearer skin? Almost all, if not everyone wants glowing, smooth skin, and eating more tomatoes may help.
One reason is that of these red fruits' lycopene content. You may have heard of this compound's potential cancer-fighting properties. But lycopene has other skin benefits too, thanks to its antioxidant properties.
That includes boosting the skin's protection against the sun's damaging UV rays. Furthermore, it helps minimize damage due to UV exposure. Researchers have also found tomatoes to help with skin cell replacement.
11. Watercress:
Watercress' leaves may be smaller than your usual greens, but it's packed with skin benefits. It's vitamin-rich, starting with a high Vitamin A content. It also contains three types of Vitamin B, as well as Vitamins C, E, and K.
Those vitamins alone make it a great source for antioxidants that help protect the skin. Researchers also say that watercress consumption may even reduce cancer risks.
Combining a Healthy Diet with Proper Skin Care for Great Skin:
These are only 11 of the superfoods you should stock up on to have great skin. But, they're some of the best ones that you should incorporate in your healthy meals ASAP.
Don't forget that personal hygiene and proper skin care also affect skin health! So, be sure you combine all three for that glorious looking skin. Of course, it also doesn't hurt to visit skin care specialists from time to time.
Want more insider info on health, fitness, and food? Then make sure you pay our blog's Lifestyle section a visit!
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Mental health care has become an important aspect of healthcare today. There are several ways now that existing mental health issues can be minimized or eliminated, as the case may be.
Every day, government officials, healthcare providers, private organizations, and individuals are taking up new responsibilities to promote mental health care. At the core of it is mental health counseling, which goes a long way in providing professional services to patients with mental issues affecting their lives.
If you’re wondering what mental health counseling entails and the category of issues it can address, here’s what you need to know.
What Is Mental Health Counseling?
Mental health counseling comprises the services that trained professionals provide for clients who require help dealing with various issues affecting their lives. Professionals ranging from licensed counselors, psychologists, and nurses to social workers within the government, social services, or private spaces can provide these counseling services. The American Psychological Association provides that these issues can include personal challenges that cut through the behavioral, emotional, vocational, marital, educational, or rehabilitative spheres.
When it comes to mental health counseling, there are various techniques available to provide these essential services. Among them, psychotherapy stands out as a major approach, concentrating on the diagnosis and treatment of mental health concerns through thorough research, assessment, and clinical intervention. Once a clinical diagnosis is established, the necessity for treatment becomes apparent.
A mental health counselor is different from other categories of counselors. These counselors seek ways of providing holistic solutions that tackle the different challenges to mental health and work with a wide range of patients from day to day.
Counselor Vs. Therapist
It’s important to differentiate between these two terms, as they typically mean the same thing. The major difference between the two is the training, licensing, and treatment methods that they undergo. These elements will influence the type of experience the professionals have and the types of results they see. They are also similar in a number of ways, as they both use talk therapy when handling patient issues. However, talk therapy for therapists is more regulated than that for counselors.
Although a master’s degree is not compulsory for mental health counselors, most employers tend to focus on candidates with graduate degrees and adequate experience. A mental health counseling online degree from American International College can equip you with the appropriate skills and guidance needed to navigate the sensitive situations in a mental health counseling role. Both categories are also required to be licensed to be able to practice.
The Scope Of Practice Of Mental Health Counseling
If you are considering a career in mental health counseling, you may also want to know its scope of practice. Mental health counselors typically work with clients to manage issues such as stress, anxiety, and depression. This type of counselor also focuses on general therapy, ensuring that their patients can navigate a wide range of emotional and psychological issues. As a mental health counselor, you will assist individuals in dealing with their everyday challenges, such as handling stressful situations, communicating better, and improving their relationships.
Mental health counselors use talk therapy as a major tool for handling situations. Talk therapy involves open and compassionate conversations that help clients better understand their thoughts, feelings, and behaviors. All of these end goals are simply to promote personal growth and well-being. In addition to the requisite education and training, several jurisdictions require mental health counselors to pursue additional training to understand the administration of psychometric assessments and tests during practice.
One important thing to note about mental health counselors is that they are usually ruled out of performing cognitive testing and can only perform specific assessments under strict conditions, such as under the supervision of a licensed clinical psychologist.
Mental health is an essential aspect of our lives, and adequate attention should always be paid to it. For this reason, mental health counselors are important because they can help to bring relief when it becomes difficult to maintain our mental health on our own. Mental health counselors not only help people when they are experiencing general mental health issues, such as depression, eating disorders, anxiety, ADHD, OCD, bipolar disorder, dementia, and personality disorders, but they can also help a range of patients deal with several other conditions.
Addiction And Substance Abuse
Drinking too much alcohol, using illicit drugs, overusing prescribed medications, gambling addiction, and sex addiction are some of the major abuse and addiction problems that counselors can help individuals to manage.
Adjusting To Major Life Changes
Mental health counselors can also help patients navigate life changes such as a loss, a move, divorce, or recovery from a major illness. Dealing with these issues may take a toll on the mental health of those involved and without tell-tale signs sometimes.
Stress And Trauma
Counseling can help individuals who are experiencing stress related to work, relationships, or other life events. They can also help those who have experienced a traumatic event, such as physical or sexual assault, domestic violence, or natural disasters.
Conclusion
Mental health counseling can be a highly rewarding profession for anyone to pursue. Today, the need for clinical mental health counselors has risen drastically. If you are thinking of pursuing a career in this field, why not look into enrolling in a course such as a mental health counseling degree?
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Ecig outlet products are increasingly becoming very innovative to suit the needs of vapers. If you have been vaping for a long time, you will notice the evolution since the early days when the only products you could buy at an ecig outlet were a few flavors of e-juice. New vapers are lucky to have a plethora of products to buy at an ecig outlet.
If you are wondering what else you can purchase in addition to vape liquid, this article is for you. The products will make your vaping experience better and more fun than you can imagine.
Vaping Devices and Accessories
Today, vape product manufacturers have very interesting devices and accessories that you can buy from an ecig outlet. When you visit a popular vape website, you will be spoiled for choices.
1. Vape pens –
These are traditional e-cigs that resemble traditional cigarettes, but they are electronically powered and have a tank for e-juice. You can buy these and other trending vaping devices from the ePuffer webshop.
2. Vape mods –
These are more sophisticated vape devices with lots of interesting features such as temperature control and different user vape modes. They also come in flashy colors to complement a stylish vaping culture.
3. Batteries, tanks, coils, and other accessories –
For those who want to replace the worn-out parts of their devices, they can buy separate parts, including charging devices, from a popular ecig outlet.
Vape Juices
All vapers must use vape juices. They are among the most popular products you can get from any ecig outlet.
1. Creamy and candy flavors –
These are now common to imitate dairy product flavors. Milkshake flavors come in varieties such as strawberry, vanilla, and numerous fruit flavors.
2. Mint and citrus flavors –
If you want something cool or savory, you can go for these flavors as they are very popular at any reputable ecig outlet.
3. Herbs and essential oil flavors –
When you want to go healthy, choose your vape juice from this list. You can get jasmine, peppermint, eucalyptus, rosemary, and grapefruit flavors to mention a few.
4. Other e-juices –
As mentioned, creative manufacturers are now making vape juices that are very interesting. For instance, CBD oil vape juices are now starting to appear in some ecig outlets.
Other Products
Apart from the common vape items, you are likely to find other products at a popular ecig outlet. Nicotine edibles and gummies are now common for those who want to quit smoking or have a smooth transition from smoking to vaping. Also, there are branded items such as carry cases, bags, T-shirts, water bottles, and many others that are either sold at discounted rates or given as freebies by the outlet.
Conclusion
Getting amazing products from any ecig outlet is now easy since all you need is to visit their website and select what you want. Do not hesitate to choose items that will make your vaping experience great. With the above information, you now know what to go for.
Read Also:
How to Turn Concentrates into Vape Oil
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