5 Ways to Make More Time for Your Health

What was the number one reason I didn’t make my health a priority for more than 15 years?

Can you guess?

You got it: time.

It may be different for you, but for the majority of my patients (and in the past, for me), time is at the top of the list of reasons why they are struggling.

Every day I balanced work, home, friends and a seemingly endless stream of errands and to-dos. I wore too many hats. To be honest, I was once a workaholic; I used to work up to 14–16 hrs. a day. There was NO time for exercise or cooking, let alone some relaxation time. I used to think that people who had time for that were just, simply put, “lazy.” The hustle was real and I love it. It made me feel important and worthy.

But then one day, without warning, I ended up in the hospital and was told (by a cute young doctor …) that I needed to take prescription medications; otherwise, my condition would just get worse. That’s when it hit me like a ton of bricks: I was slowly but surely destroying my health.

It’s not like I never thought of it. Let’s face it, I’m smart a woman. I knew that every time I stopped by McDonald’s drive-thru on my way home after work, it wasn’t the best choice for my health. But I’d always tell myself, “Ah, what the heck! Nothing bad has happened to me yet so I will figure this out later.”

Life is a Series of Choices

I had a choice to make: I could either continue to go down this path of self-destruction and just take prescription pills so I could go at that same pace, or I become a healthier person. I mean let’s face it. It wasn’t a secret and I could hide: I was overweight.

But here’s the real question that you’re likely asking yourself right now: Do I have the time to devote to becoming and staying healthy? If your answer is “no,” think again, because it’s not a question of having the time; it’s a question of making it. This one single realization could be the key to achieving the weight you want, and the feeling of energy and self-confidence you crave.

More Time for Health: 5 Ways to Make It Happen Now!

Try these tips to make more time for your fitness, nutrition, and emotional health and make your health a priority.

1) Change your perspective from “I have no time” to “There is time to be found.”

When I got back to the office after my trip to the hospital, I looked around me and I kept seeing colleagues who looked healthy. They seemed to be able to make time to go to the gym and bring their lunches to work. It was obvious that they had a positive outlook on life. When I asked them how they were able to do what they did, I found out that they all had one thing in common: They didn’t think they had any other option. It was part of who they were. Their perspective was different than mine.

I shifted my perspective from “I have no time” to “There is time to be found.” In most days, if not all, there are underused pockets of time, which you can spend on doing something that can help you become healthier. We all have a choice on how we view things.

Changing your perspective is like changing the window through which you view the world. When you change how you view the world, you change how you feel about it, and life choices become easier.

2) Get your planner out and get creative

Find the time. For me, what seemed to be a lack of time was actually a failure to prioritize. Start by sitting down with your planner. If you don’t use one, get out a notepad and sketch out what every day during the week looks like, including what time you get up, what time you go to sleep, and everything in between.

Then dust off the same problem-solving skills you use at work or with the kids and look for places where you might trade one activity for another. When you have intentions, the universe collaborates with you to make them possible

If you watch 60 minutes of TV each night, can you cut down your TV time to 30 minutes so that you can use the extra time to exercise or put together a healthy meal for tomorrow’s lunch? Perhaps you can walk on the treadmill while you watch. Maybe your kids can take the bus to school a couple of days a week or carpool to get to sports games so you can free up your time to do chores and go to bed early. Where there’s a will, there’s a way.

For me, I found pockets of extra time during the evening. I used to just crash on the couch from exhaustion every night. So I made a commitment to exercise at the end of each day and gave myself a month to see if it would help me. Well, guess what? Exercise, combined with healthier eating habits, gave me more energy, not only throughout the day but also at night. Since then, I would exercise for 45 minutes, 5 days a week. I also spent 15 minutes each night on packing my lunch for work.

3) Delegate

Perfectionism will kill you. There’s no doubt about that.

I used to be a perfectionist. At first, I refused to admit it. As matter of fact, I thought of myself as not being perfect enough. I mean having high standards is what pushed me to create the life that I have now. Nothing wrong with that, right?

The problem with having high standards is that you’re likely to not delegate. You tend to take on everything, I mean everything and do everything all by yourself. We think that no one besides ourselves can be trusted to get it done right, which is why we take on too much and have suffered from the “I don’t have time syndrome.” Doesn’t it sound familiar?

However, when I realized that I was making a mistake, I started handing over responsibilities to people around me. I invested time in training others on how to do important tasks and then I hold them accountable. People always strive to do their best, especially when we trust them with something important to us, including children. You might be frustrated if your partner doesn’t fold the laundry exactly the way you think it should be done. But remember: The trade-off is a valuable 10 or 20 minutes of time you can devote to yourself

4) Learn to say no

Do you feel resentment towards certain commitments in your life? I had one client who felt like she “should” be on the board of this nonprofit organization. But she was dreading the meetings and was always exhausted from her job and the commute. She started to feel resentful of the commitment. When she resigned from the Board, she immediately felt as if a huge weight was lifted off her chest.

The key to creating more time is to start saying “no” to requests and obligations that you don’t want to fulfill. It’s kind of like cleaning out your closet. At first, you think everything is necessary. But once you begin getting rid of hangers from the dry cleaners and creating more space, you gain momentum. By the time you’re done, it feels great!

At first saying, no was very difficult for me…Honestly, I was afraid of not feeling needed. The aha moment for me was when I realized that the person who needed me the most was…ME. I needed to give to myself first.

5) Quit wearing “busy” like a badge of honor

“I’m a busy woman.”

“Sorry, I’m booked till next week. Two weeks, actually.”

I used to say these things with pride. I wore my busyness as a badge of honor. My booked schedule was a proof of my value, my worth. But at the end of the day, I wasn’t happy, which led to me not being healthy.

We are part of a culture that increasingly values preoccupation and over-commitment. “Crazy busy” has almost become a statement of validation, reinforcing that I am significant and that what I am doing is important. That’s was me. But this addiction to being busy, as well as my drivenness, came at a steep cost: my health.

The first thing I did was to be aware whenever I said, “I’m so busy.” And whenever I caught myself doing so, I would reframe the situation in my own head. I needed to regain a sense of perspective and control over my own life. I started journaling 3 to 4 times a week in the morning. I did have some resistance initially, but this habit has turned out to be a game changer in keeping me from succumbing to “the rising tide of demands, details, and deadlines.”

The discipline of recording your thoughts will help you gain greater focus, unravel thorny problems, process negative emotions, and maintain a balanced perspective on my work and life.

Dieting is Not About The Food

For me and 90% of the people who completed my programs, the biggest challenge wasn’t about the food at all. It was changing our mindset. I’m guessing that it will be your biggest challenge, too.

It’s all about what is going on inside your head that influences the choices you make. What you have done thus far has gotten you to where you are now. If you want different results, it’s time to change your approach.

I’m a living proof that the five principles that you’ve just read really work. I have applied them in my own life. I changed my thoughts and this led to me making more time for myself. And gradually, I was able to change my lifestyle. In the process, I lost 100 lbs and achieved optimal health. I’ve never felt this good before!

I invite you to change your mindset and apply the five principles that you just read about. If you are consistent with your efforts, you will soon see positive changes and move significantly closer to your health goals.

5 Ways to Make More Time for Your Health

Ways to solve our growing weight problems | Letters

The government must do everything in its power to combat obesity (Supermarkets must stop discounting unhealthy foods to tackle childhood obesity, say MPs, 27 March). Obesity is a public health disaster inextricably enmeshed with cardiovascular disease, obstructive sleep apnoea, gout, type 2 diabetes, hypertension, stroke, gallstones, cancers, osteoarthritis, breathing problems, dental decay and gum disease. The obesity statistics are staggering. The Lancet reported this year that around 700,000 new cancers caused by overweight are predicted by 2035 and that the number of those afflicted with diabetes in the UK alone has topped 4 million. The costs to the NHS are projected to reach £9.7bn by 2050.

Obesity is a vivid example of the link between general and oral health. Sugar is the main culprit in the unabated increase in obesity and dental decay. A holistic, comprehensive and sustainable approach is needed that transcends medicine and dentistry, challenging the avoidable consequences of modern lifestyles.
Dr Munjed Farid Al Qutob
London

• People in this country are consuming too many calories, many of them from sugar, which is contributing to unacceptably high levels of obesity. The government has published sugar reduction guidelines for certain types of food to bring overall sugar levels down, while still allowing people to enjoy their favourite foods. This is an important step and must form part of a broader range of initiatives to help individuals and families towards better diets and healthier lifestyles. To play their part, responsible food and drink manufacturers, retailers, restaurants, cafes and takeaways will adapt recipes and take action to encourage consumers towards low- and no-sugar options. In some foods, portion-size reductions will be necessary. Producers will keep consumer tastes and preferences at the heart of this work.

Health charities and professional bodies will support this ambitious agenda by providing clear advice, backed by robust science, and helping to combat often confused messaging around nutrition and health. As well as pushing for full and continuing industry engagement, these groups can also help to create an environment where recognition is given to companies’ efforts, challenges and achievements. This will encourage the sustained industry engagement that is needed.
Ian Wright
Food and Drink Federation
Tam Fry
National Obesity Forum

• The Commons health select committee has released a report admonishing the government’s plans to fight obesity, claiming that proposed measures do not go far enough to tackle the crisis. The committee argues that ministers had ignored recommendations from health bodies to regulate price promotions of unhealthy food and drinks aimed at children. Research from Oliver Wyman shows that 81% of UK shoppers have noticed that sugary products are more often on promotion in their supermarket than healthy options – and 60% of consumers say it is their supermarket’s responsibility to help them be healthier.

Rather than waiting for the regulatory hammer to fall, supermarkets in the UK should redefine themselves as health and wellbeing brands, by simplifying choices and building customer loyalty through healthy living programmes. By showing customers how their activity and shopping habits feed into their health outcomes and helping them make informed decisions and trade-offs, supermarkets can influence habits in a way that is positive for their business while also delivering health benefits.
Duncan Brewer
Oliver Wyman Consulting

• New NHS statistics show that one in four adults are inactive and levels of obesity have more than tripled since the 1990s (One in four adults take less than 30 minutes of exercise every week, 31 March). An easy solution to our sedentary lifestyle is getting more people walking their short, everyday journeys and yet the report shows that one in four adults aren’t even walking for half an hour a week. Getting off the bus a stop earlier, going for a lunchtime walk or choosing to park further away and walk the rest of the way are all easy ways to get moving more and can make a big difference to our health and happiness.

The report also shows that more than a third of children are overweight by the time they leave primary school. Creating safe walking routes and encouraging more children to walk to school will help the whole family get more active and ensure children develop healthy habits for life. This is vital if we’re going to protect the future of our health service. It’s Living Streets’ National Walking Month in May and we’re encouraging people to fit 20 minutes of walking into their day. We know from people who took part last year that it’s an achievable way to get active and stay healthy.
Jenni Wiggle
Living Streets

• Join the debate – email guardian.letters@theguardian.com

• Read more Guardian letters – click here to visit gu.com/letters

Ways to solve our growing weight problems | Letters

3 Ways To Naturally Clean Your Teeth

A lot of people seem to neglect the amazing properties that most natural products have when it comes to treating a variety of health issues – whether in their organic forms or when processed into a natural product or supplement. I think one surprising area where natural products are highly effective, is oral hygiene.  – And it’s one of the most important factors in keeping your body healthy and well regulated. As a matter of fact, recent studies have shown that roughly 80-85% of bacteria that can cause or lead to heart disease are found in our mouths and the plague that forms there! So it’s important to keep your mouth clean for more reasons than simply having a nice smile or fresh breath.

Like most of us, I’ve used normal fluoride based toothpaste for most of my life – largely because I never really knew there were any alternatives and secondly because I never thought there was anything wrong with them – even though one of the most obvious downsides of using fluoride toothpaste happened to me after every rinse. I’m referring to that dry, cotton-like feeling that happens to your mouth after you rinse when using the paste. It’s really uncomfortable and can actually worsen your breath – rather ironically.

As I grew up, I used to treat this with antibacterial mouthwash which worked a bit, but still left me with a dry mouth and sensitive teeth afterwards. There are other toothpastes or mouth products that are designed to help tooth sensitivity, but these cost a small fortune and still leave you with a dry mouth. It was at this point that I started researching natural methods of keeping your teeth clean and what I found really surprised me. There are so much cheaper, non-toxic and purely organic methods out there, that I still don’t really know why most of us are using standard mouth care products. So, in an attempt to open your eyes to countless healthy and cost-saving options out there, I’ve listed a 3 of them below – and hope you’ll work for you as they have for me.

Oil Pulling

This is one of the oldest oral hygiene techniques in human history and has been used in Ayurvedic healing practices for more that 3000 years! Anything that’s managed to stand the test of time for that long must have some element of truth behind it – but after trying it myself, and I can definitely confirm that it works. It’s real simple too!

Basically, oil pulling is just swishing an oil around in your mouth for 15-20 minutes and then rinsing it out. It works as a natural antibacterial mouthwash and helps to extract any germs or bacteria that may be lingering in your gums or cavities, as well as ridding you of bad breath and even helping to treat acne by stimulating cell regeneration in the skin layer around your mouth.

I recommend using Coconut, Canola, Sesame or Olive oil for this process. You can even mix a few drops of essential oil into the oil to strengthen its healing properties and help ward off any bacteria. Oils such as peppermint, tea tree or eucalyptus work like a charm in your mouth and will also give you fresher smelling breath.

Natural Toothpaste

A great way to get the same effect on your teeth as you do with normal toothpaste is to switch your fluoride based option, with a homemade DIY recipe that is as effective as the shelf-bought stuff, it’s just a lot healthier and won’t dry your mouth out either!

To do this, all you will need is:

– ½ cup of Coconut Oil
– 3 tablespoons of Baking Powder or 4 tablespoons of Xylitol
– 20 drops of Peppermint Essential Oil
– 10 drops of Eucalyptus or Tea Tree Oil
-A small glass jar or sturdy plastic container

Making the toothpaste couldn’t be easier! All you have to do is melt the coconut oil in a pot or pan. Once the oil is in liquid form, add all the other ingredients starting with the baking powder/xylitol and then pouring in the essential oils. Make sure you keep stirring the liquid so that all the ingredients dissolve into the mixture. Now, take the pot or pan off the heat and allow the mixture to cool. As it begins to harden, decant the mixture into the the glass or plastic container and store in a cool, dry cupboard out of direct sunlight.

To use, simply dip your toothbrush into the jar and spread a little on the bristles. Then simply brush normally and rinse afterwards. And voila! DIY natural toothpaste alternative!

Natural Strawberry Teeth Whitener

Over the years, the amount of tannins that our teeth come into contact with through the food we eat, wine, tea and coffee that we eat is immense! What are tannins you might ask? These are naturally occurring compounds (polyphenols) that add colour to certain foods as well as the rinds of certain fruits. They generally occur in food produced from plants and are strong natural antioxidants – so are really great for flushing out any toxins in your bloodstream.

However, the one downside to tannins is that they cause discolouration in our teeth and often cause them to go yellow over time. Some people turn to really expensive teeth whitening treatments that generally make your teeth look unnaturally white and also involve the use of some really nasty chemicals.

I recommend using a strawberry teeth whitener on  daily basis as a way of prolonging tooth discolouration and saving you a tonne of cash on costly teeth whitening treatments. It’s literally as easy as crushing up about 4-5 strawberries and rubbing the paste on your teeth. Then simply rinse the paste off and you’ll start seeing the results quickly. I recommend doing this after brushing with your natural toothpaste and oil pulling in the morning (so just before you go to bed). Plus you’ll always have strawberries around the house which is a huge bonus!

Ultimately, oral hygiene is one of the most important aspects of leading a healthy life – anyone who’s ever had toothache or a serious abscess will tell you that. Yet leading a healthy life shouldn’t mean forking out heaps of cash for treatments that make you feel uncomfortable or are made up of ingredients that you can hardly pronounce, let alone understand. As with most things in life, there’s generally a healthier, natural alternative that can save you money and keep you healthier for longer – all you have to do is make the switch. I’ve been using natural oral hygiene products for some time now and have only had success.

So I always say why not give them a chance? They cost less and can only do good – worst case scenario is that they don’t work as well as you’d like them to and you go back to what you were doing, but if you follow the recipes correctly you should have nothing but a clean smile, fresh breath and more cash in your wallet at the end of each month.

References

“The Benefits of Oil Pulling”

http://yoganonymous.com/the-benefits-of-oil-pulling-why-i-love-it-how-to-do-it/

“You Can Make Your Own Toothpaste”

http://www.diynetwork.com/made-and-remade/make-it/how-to-make-toothpaste

“Ways To Naturally Whiten Your Teeth”

6 Ways to Naturally Whiten Your Teeth

Click here to learn more about oil pulling!

A lover of all things natural holistic. Oh, and I like to write, too. Proud Maple Holistics family member! Caleb is a writer and editor for Maple Holistics.

3 Ways To Naturally Clean Your Teeth

7 Weird Ways to Make Allergies More Bearable

This article originally appeared on Time.com. 

During allergy season—or on any pet-filled day of the year—many people rely on medications or allergy shots to provide much-needed relief. But doctors may also recommend alternative remedies or lifestyle tweaks to deal with allergy triggers.

“These options aren’t necessarily mainstream medicine, but they’re consistent with the evolution toward precision medicine,” says Dr. Stephen Tilles, president of the American College of Allergy, Asthma and Immunology. “We’re trying to find treatments that work for patients in real life, not just treatments that work for patients on paper.” Here are a few lesser-known strategies that may help with itching, sneezing and other allergy symptoms.

Pop probiotic supplements

A recent study in the American Journal of Clinical Nutrition found that people with mild to moderate allergies who took Kyo-Dophilus—an over-the-counter combination of the probiotics lactobacilli and bifidobacteria—suffered fewer allergy-related symptoms and reported improved quality of life, compared to those who took placebo pills.

Experts believe that probiotics help regulate the body’s immune response to allergens. “We’re still cautious about making any definite conclusions, but I think it’s certainly reasonable and safe for patients to try a probiotic and see if it helps,” says Tilles.

Try acupuncture

Tilles also says that plenty of his patients have found acupuncture effective for allergy relief. There’s some scientific support for the idea, as well. A 2013 study in Annals of Internal Medicine found that patients who received acupuncture in addition to taking antihistamines reported fewer allergy symptoms, and were able to take less medicine, than those who got fake acupuncture or none at all. More research is needed to determine exactly how it may work,

Crank your car’s air conditioning

You may not be able to avoid pollen when you’re spending time outdoors, but there are ways to limit your exposure when you’re indoors or on the road. In the car, that could be as simple as keeping windows rolled up and turning on the air conditioner.

“The car’s air conditioner is an effective filter, whereas the regular vent is not,” says Tilles. “Even if it’s not terribly warm out, you may want to run the AC and adjust the temperature so the air is warmer.”

RELATED: Could Your Pet Have Allergies? Here’s How to Tell

Keep windows closed at home

Try a similar strategy in your house by keeping windows closed whenever the temperature allows. “Overnight that’s especially important, because in the morning hours, before you wake up, the pollen may be exceedingly high,” says Tilles.

Pollen doesn’t just enter homes through the windows, though; it can also be brought in on shoes, clothing and hair. Taking off shoes and jackets as soon as you come inside—and showering before bed—can help reduce the time you spend breathing in allergens.

Apply a cold washcloth

When Tilles’ own allergy symptoms get bad, he turns to a simple remedy for relief. “Sometimes nothing feels better than a cold, damp cloth applied to the face and around the eyes,” he says. Not only is the cool temperature soothing to inflamed, puffy eyes and sinuses, but wiping the face may also help remove traces of pollen and other allergens. “When the itching and irritation gets really bad, it can really provide a quick moment of escape.”

Buy a neti pot

Rinsing nasal passages with a saline-water solution can flush out the tiny particles that trigger allergies, says Tilles. “This is dramatically effective for a lot of patients, and it’s a very reasonable, safe and well-tolerated option,” he says. (Saline drops for the eyes can work wonders as well, he adds.)

RELATED: 11 Unexpected Places Mold May Be Hiding in Your Home

Nasal irrigation is usually done with a neti pot, an over-the-counter device with a spout designed for easy pouring through the nasal cavity. You can buy ready-to-use saline mixes or make your own at home. The U.S. Food and Drug Administration recommends always using distilled, sterilized or boiled (and cooled) water in neti pots, as tap water can contain microorganisms that are safe to swallow but can be dangerous in the nasal passages.

Rest and relax

Finding ways to reduce stress levels may have the added benefit of reducing allergy symptoms. In a 2014 study published in Annals of Allergy, Asthma & Immunology, people who reported higher stress levels experienced more allergy flares over two 14-day periods than those who were less stressed.

“There is literature now proving that stress has detrimental effects on the immune system and our susceptibility to a variety of things, including allergies,” says Tilles. Taking steps to reduce stress is a good idea for everyone, he adds—allergies or not.

7 Weird Ways to Make Allergies More Bearable

6 Simple Ways to Improve the Air Quality in Your Home

Breathe in, breathe out, instruction, an exercise we have repeatedly heard whether we are panicking, stressed out, or simply trying to get fitter. But, what happens when this very air that you breathe in is polluted, infected, and can be the cause of various ailments? Breathing itself becomes a hazard, and your health takes the downhill route. Fresh air is an important ingredient in maintaining health and wellness. Most people have realized the importance of keeping the air in their homes pure, and free of allergens and toxic substances.

If you are not sure about the air quality in your house yet, purchase an air quality testing kit to find out its content and composition, and take steps to improve the quality of air in your house.

Here are a few things you can do to improve indoor air quality:

1. Ventilate and Let in Lot of Fresh Air

Natural ventilation is essential for any home. The air outside is healthier than the air we breathe at home. There are a lot of toxic substances that are present in the air that circulates in your house. Pollution and allergen concentration also peaks under certain circumstances, like, when you bring a new furniture home or are applying a fresh coat of paint.

Besides these, day-to-day things like cooking, using air fresheners, using scented hand soaps, etc. make the air dangerous and toxic. A lot of these products emit gasses that are actually volatile organic compounds, (VOC’s).These substances suspended in the air makes it unfit for breathing.

To rectify this situation, get into the habit of opening your windows frequently. Open your windows around 5 to 7 times daily. When there are other external sources of pollution present in the home, increase the frequency of keeping your windows open and letting in the fresh air.

2. Clean Your Home Regularly  

The quality of air inside the house can deteriorate if you do not clean your house regularly. Dust is always present in the house. When you don’t clean frequently, this dust settles in and becomes an invisible dense den of carbon dioxide, VOC’s and other harmful gasses. Vacuuming your house thrice a week is a must. Use a vacuum cleaner with strong suction, rotating brushes (to pull the dust out of the corner), and a filter that won’t let the dust particles blown back into the exhaust. Pay special attention to walls, carpet edges, and upholstered furniture while vacuuming. Don’t forget to wash the filters regularly.

Use a large doormat on every door to prevent dirt from entering the house. Mop the floors once a week. Mopping picks up the dust and dirt that lingers behind after vacuuming.

Also, remember to clean and replace the filters in the heating and cooling system regularly to cut down the contaminants in the air. It is important to keep the place you are living in, tidy and clean, to maintain the quality of indoor air.

3. Keep Humidity Levels in Check

Mold and mildew pollute the air and produce allergens and mycotoxins that can lead to some side effects like skin and eye irritations, running nose, throat infections and even asphyxiation and asthma in older people and small children.

Purchase a dehumidifier and control the moisture levels in the house. Attempt to keep it below 50%. You can do this by adhering to a few simple things. Keep the window open when bathing, arecooking, or running the dishwasher. Make sure that theisno water leaks and accumulation in the house. Fix the plumbing. Proper ventilation in damp areas is important to steer clear of mold, dust mites, and cockroaches. Empty your air conditioner’s drip pans.

 4. Keep a Lot of Green Plants

Having certain plants in your house can help reduce VOC’s and improve air quality significantly. The NASA Clean Air Study done a few years ago revealed a set of plants that can purify your indoor air substantially. These plants filter the air, and eliminate toxic substances like benzene, formaldehyde, trichloroethylene, xylene, and toluene. The roots and foliage absorb certain VOC’s as well. However, take care to ensure your toddlers and pets do not ingest these plants.

5. Avoid Smoke Within the House As Much As Possible

Time and again, we are warned of the dangers of smoking, and how it is not good for us. Turns out, it is really bad for our homes too. If you are serious about keeping the air in your house pure, stop smoking indoors, and ask friends and family who are smokers to go out and do it.

It’s not just cigarettes you need to be weary of. Candles and fireplaces too release pollutants that deteriorate air quality. The solution lies in in using nontoxic candles, and cured and dried wood fireplaces. Make it a point also, to have your chimney and flute inspected and cleaned regularly.

6. Opt for Separate Shoes and Slippers for Your House

A lot of us wear our outdoor shoes at home too. Stop this practice. Wearing the shoes you wear outside, in your home is a big way of bringing a lot of bacteria, dirt and dust home. Instead, remove these shoes when you come home. Keep a pair of comfy slippers at the entrance, that is strictly for home. You can easily slip into them as you enter. It will be an important step in maintaining the quality of air in the house.

To Conclude,

You may not be able to bring home the natural, pristine and fresh air of a clear spring morning to your home, but you can surely take a few steps to make the air in your home healthier for yourself and your family. Fresh, good quality air is absolutely essential for good health. It impacts our physical and mental state of mind. So get a air quality testing kit, find out your home air quality, and take appropriate measures to improve the air situation and quality.

Author Bio

Nicole Gomez is a digital content manager at TestCountry. She is involved in drug addiction support groups for recovering addicts and their families. She is passionate about living a healthy lifestyle and helping others do so as well. When she isn’t working she enjoys hiking, reading and cooking for friends and family.

6 Simple Ways to Improve the Air Quality in Your Home

‘Bedblocking’ is stifling our hospitals. But there are ways to ease the burden | Anna Bawden

Lilian Hemsley, 86, was admitted to Queen’s Medical Centre on the outskirts of Nottingham on 30 December following a fall. Seven days later she was able to return home to Chilwell, south Nottinghamshire with a package of help in place. “The social workers were fantastic,” she says. “I had to have my bed moved downstairs and a commode – I wasn’t allowed home until they were sorted out. But they did it really quickly.” Following some interim homecare, Hemsley is getting help washing and dressing in the morning for four weeks through Nottinghamshire county council’s reablement service. She will soon be assessed for ongoing care needs.

But as last week’s figures from NHS England show, Hemsley was one of the lucky ones. All too often patients are stuck in hospital waiting for a social care package, even though they are fit to go home, including 89-year-old Iris Sibley, whose six months in Bristol Royal infirmary was widely reported. In December alone, across England, the number of patients who were officially recorded as stuck in hospital when they could have been discharged topped 6,000, while the number of delayed transfers of care days reached 195,286.

The issue of patients being fit to leave hospital but not able to be discharged – sometimes called “bedblocking” – costs the NHS some £800m a year. It leads to hold-ups in A&E as people are prevented from having operations and moving into wards. It also has an impact on elective surgery. About 70,000 delayed discharges were caused by social care provision not being in place either in the patient’s home or in nursing homes or residential care. As delayed transfers of care are very tightly defined, the true extent of patients remaining in hospital when they are fit to leave is widely believed to be much higher.

According to research by the Nuffield Trust, the number of patients delayed because they were waiting for a care package to be available at home or in a nursing home had risen 172% and 110% respectively since November 2010.

But Nottinghamshire is bucking the trend. Whereas in December, English councils were on average each responsible for 456 days’ delayed transfer of care, Nottinghamshire county council was responsible for just 65 days’ delay – none of them at Nottingham University hospitals trust, which runs QMC and the city hospital.

NUH is one of the biggest hospital trusts in the country, with 90 wards and 1,700 acute beds. On Friday, when I visit, it has 1,380 adult inpatients; 890 are aged over 65 and 111 are over 90. Each month, there are around 350 patients who need some form of social care on discharge.

Last year, Nottinghamshire county council introduced a “cluster” model that allocates 18 social workers to specific clusters of wards. They are the named care coordinators for those wards. From the moment a patient is admitted, the social workers are responsible for establishing potential care needs after discharge and sorting them out as quickly as possible.

As soon as a patient is admitted, social workers establish potential care needs – and sort them out quickly

“We have a nobody waits approach,” says Nicola Peace, a group manager at Nottinghamshire county council who is in charge of the social workers at both hospitals. That approach starts the moment a patient arrives in A&E. Like many hospitals, QMC is not meeting the target that 95% of patients should be seen within four hours in hospital A&E departments in England.

On Friday, 72.3% were seen within the four-hour window.

On a quiet day like Friday there were just three patients on a trolley waiting to go into one of the 20 dedicated bays where the most unwell patients are treated. Often this emergency assessment area is crammed to the rafters, says Dr Mark Simmonds, a critical care and acute medicine consultant at the hospital. “At one point over the new year, we had 180 patients in the emergency department,” he adds.

It is the community care officer Nicola Todd’s job to help ease the pressure on the emergency department. “Sometimes patients’ conditions could be dealt with in the community if they had a bit of social care,” she says. Todd spends most of her days on the phone organising urgent care packages for people who come through the emergency department’s doors but who don’t need to be admitted. Todd’s job is so demanding, the county council is paying for more temporary workers to help her do this triage.

QMC’s 45 wards are also under a lot of strain. On Friday, it had 93% occupancy, well above the 85% target. Over the winter it has opened 61 extra “escalation” beds and spent £139,000 running and staffing them in January alone.

The social workers liaise closely with doctors, nurses, occupational therapists, physiotherapists and dieticians to ensure discharge is not delayed. They attend daily “board round” meetings where patients’ medical progress and potential delays to discharge are discussed. And crucially, they assess patients’ social care requirements well before they are medically fit to go home. Peace says one of the best ways to prevent delayed discharge is to have a dedicated interim homecare service, which can provide services at very short notice, while a longer-term care package is organised.

On the dementia ward, Barry Jones, 83, is having the first assessment of his care needs. He has had a fall and may have heart problems and dementia. Denise Monaghan, a care coordinator based on the dementia ward, is here to do the assessment and to ensure social care doesn’t hold up his discharge when he is ready to return home. Monaghan explains to him that he will need more care and may not be able to go out as much as before. “My job is to make sure you will be safe and looked after at home,” she says. Monaghan checks that Jones wants to be at home and not in residential care. “I want to go home,” he says. Afterwards, Monaghan tells me he will need help getting dressed and ready for bed, and someone to help him with meals. An interim care package can be in place within 24 hours.

The case for reducing delays is overwhelming: on Friday there are 220 patients at QMC and the city hospital who are medically safe to go home, of whom 83 have already been logged as delayed transfers of care – most of them taking up beds because of bottlenecks within the hospital. These are not atypical numbers.

A homecare package costs £50 a day compared with the cost of a hospital bed of about £300. In Nottinghamshire, £818,000 of the health budget in 2016-17 has been redirected into the interim homecare service. This is in addition to £7.68m locally from the government’s Better Care Fund, which is designed to better integrate health and social care.

NUH could save £24.5m a year by cutting all its delays, as well as easing the pressure on the hospital. It has also invested heavily in a state-of-the-art IT system at both hospitals that records and monitors patients in real time. “Before, we used to walk around with pieces of paper and clipboards,” says Simmonds. “Now we no longer need observation charts at the end of patients’ beds. It connects everyone with the same information that’s totally up to date. And crucially it shows us where any delays are occurring.”

The system shows who is in A&E, how long they have been waiting, whether they are going to be admitted – and if so, to which ward. It shows where beds are available and possible pinch points. It is accurate to the minute and also flags up which patients could need social care before they can be discharged and what prescriptions they will need. Launched 18 months ago, this system, from the software company Nervecentre, has seen 6,500 mobile devices issued to all healthcare assistants, nurses, doctors, physiotherapists, occupational therapists and dieticians. They input patients’ medical details, any diagnostic tests or procedures that are necessary and provisional estimated discharge dates. Some social workers also have access to the system.

It is early days and Nottinghamshire has some way to go before it could be classed as the area with the fewest delayed transfers of care for social care. Latest NHS England figures from December show that Darlington reported none, Newcastle six and Rutland 10.

A spokeswoman for NHS England says: “Any increase in delays in being able to discharge patients as a result of pressures in social care affects the ability of hospitals to quickly admit emergency A&E patients, so the NHS is working closely with local councils and community health services to enable older patients to get the support they need after a hospital stay, back at home.”

Paul McKay, service director at Nottinghamshire county council, says: “The hospital discharge homecare service is a good investment as people can leave hospital sooner, and is also meeting the wishes of most older people who tell us they would prefer to live at home independently rather than in a care home setting.”

Liz Sergeant, part of the Emergency Care Improvement Programme (ECIP) at NHS Improve, says: “Our Emergency Care Improvement Programme teams are helping trusts to create teams within A&E and assessment units to allow patients to be treated at home when there is no clinical need for admission, or where the clinical needs can be met by services provided in the community.” Back in Chilwell, Hemsley is starting to feel much better. “I had my hair cut yesterday and tomorrow I’m going to church for the first time since before Christmas,” she says. “I’m really looking forward to that.”

‘Bedblocking’ is stifling our hospitals. But there are ways to ease the burden | Anna Bawden

5 Proven Ways You Can Be Happier In 2017

While 2016 was a tough year for many, 2017 provides an opportunity for people to expand their horizons and find true happiness. Happiness can come from so many places. You should not be afraid to experiment in order to challenge yourself. Keeping a keen eye out for different opportunities that may arise for happiness is vital in discovering what makes you happy. These top five proven ways to be happier aim to make 2017 a fantastic year to smile and enjoy the world around you. So stamp out sadness, grab a friend, and create yourself a happy lifestyle.

#1 Surround Yourself With Nature

Nature is a meditative distraction that purposefully takes you out of the stressful situation of a busy job or even the ongoing struggles of living with a family. Going for a nature walk allows you to soak in the warm rays from the sun, cool air from the sky, and sounds from the animals and environment around you. Keeping a calm and open mind is what nature walks are all about. Nature presents a unique and one-of-a-kind opportunity to meditate and simply let go of all the worries that you may harbor within yourself.

#2 Volunteer at a Local Nonprofit

One of the best ways to increase your happiness in 2017 is to volunteer. Volunteering is an extremely rewarding experience for all parties involved. By helping others not only are you giving someone the services or help they need to make it in live, but you are also giving yourself the gratification of making a difference in the world. Helping through volunteering is one of the easiest ways to make an impact and increase your overall happiness in 2017. Don’t hesitate to go online, flip through a magazine, or ask a friend where you could possibly be needed!

#3 Spend More Time With Friends and Family

It should come as no surprise but the people around us make us happy. We tend to keep friends that put smiles on our faces, challenge us intellectually, or are just good all around company to keep. Spending more time with family and friends in 2017 is a surefire way to stay happy. Not only will you have fun in the things you do with your friends, but you will also experience a distraction from any negativity that might be manifesting itself throughout your life. Plus, if your time with friends and family includes playing air hockey or other games, then you get the positive mental health boost that gaming offers.

#4 Try to Think Optimistically

Try to create an optimistic frame of mind. Thinking like an optimist is a great way to avoid negativity and thus allow yourself to be much happier in daily life. By trying to eschew negativity and pessimism you are embracing the idea that things might actually be ok or even get better. Optimism is fundamentally a solid thought process to adopt for those who struggle with the idea of being happy. There might be bumps in the road, but there is a rainbow on the other side you just need to keep your head up and think about the future and what it may yield!

#5 Get Better Sleep

A proper sleep schedule is perhaps the best way to ensure that you will be happier in 2017. Getting on a good sleep schedule can seem like a hard and daunting task, but with effort and time, you indeed will find yourself living a much happier life if you simply get more sleep. Those who get sleep can think clearly, don’t get sick as easy, and are able to spend more time doing the things in which they love. We highly suggest and recommend spending time trying to arrange your lifestyle so that you are on a proper schedule.

With the previous tips, you will be ready to improve your life in 2017 and start living happier! Don’t stop there. However, there are many ways in which to increase your happiness. Try reading and investigating further and never be afraid to try new things!

Sources:

5 Proven Ways You Can Be Happier In 2017

5 Ways Avocado Oil Will Make You Healthier

First, a confession. I didn’t get into avocados until I was in my mid-20’s. As a kid, I gave it a shot, but always thought of it as a kind of tasteless fruit. Well, its flavor and texture are debatable, but what is not up for debate is the fact that avocado is one of the healthiest foods around. The fruit’s oil is considered one of the most beneficial natural oils we have, and it can be used in many ways.

Avocado Oil Hair Benefits

Avocado oil contains many nutrients, including amino acids, iron, copper, magnesium, protein, folic acid, and vitamins A, B, D and E. Because of this, it does an exceptionally great job at hydrating and nourishing dry, damaged, or broken hair. The oil’s consistency makes it easier to penetrate and be absorbed by the hair and scalp.

Avocado oil acts as a treatment for (and prevention of) dandruff, as a mild conditioner, and as a moisturizer. It even acts as a natural protector from the sun’s potentially-harmful rays. Plus, the nutrients and high fat content promote healthy hair growth, aid in the prevention of hair loss, and ease the discomfort of a dry or itchy scalp. Many shampoos include avocado oil in their list of ingredients, for this precise reason.

Skin Benefits

The avocado’s oil – especially when cold-pressed – possesses many attributes which are great for your skin. You can apply avocado oil directly to the skin to help it stay smooth. It can also play a part in preventing inflammation and unpleasant skin-related conditions.

This oil can also act as an all-natural moisturizer. This is a much more natural alternative to the typical, run-of-the-mill moisturizers out there, which are often laden with chemicals, fragrances, or preservatives. This way, not only are you getting quicker and more positive results, but are also minimizing the amount of possible side-effects. We already mentioned this oil’s great skin-penetration capabilities, and they this relatively thick substance to be absorbed faster, and get to work. Softer, healthier, properly-hydrated skin. From an avocado. Don’t you love it?

Avocado Oil Neutralizes Free Radicals

“Free radicals” is the name given to particles within the body which attack the cells, and can cause damage to the body if left unchecked. Normally, the body can handle and regulate these radicals, but with age and with certain nutrition habits comes the chance that free-radical production will get out of hand. Free radicals have been linked to cancer, heart issues, premature aging of the skin, and other conditions.

Avocado oil can help to reign in these radicals, and keep them balanced. Unlike many other fruits and vegetables, avocado (and its oil) has the ability to penetrate deeper into the cell, and offer a higher, more encompassing degree of cellular protection, which translates into better health, overall.

Benefits to Cooking With Avocado Oil

I am not a fan of the word ‘superfood’, but avocado has got to be one. It produces one of best cooking oils out there, though some are not even aware that you can cook with it. Adding this oil to your pantry is not only a refreshing change, but a much healthier option than most other cooking oils.

It has a very high smoking point, which makes it a perfect oil for intense-heat cooking. Remember those free radicals which are inside you? They exist outside of you as well. Avocado oil helps to neutralize the radicals in your cooking, and provides healthier food.

Oil Pulling With Avocado Oil

Studies are still being conducted on oil pulling. It is the practice of holding oil in one’s mouth for 10 or 20 consecutive minutes before spitting it out and rinsing. Those of us who engage in this activity already know it to be one of the greatest (not to mention most interesting!) ways of maintaining proper oral health and hygiene. I don’t do this every day, but I would if I could afford it. I use an excellent sesame oil, and that stuff is expensive!

Oil pulling can be done with a number of oils, and one of the better-tasting ones on that list is avocado oil. I’ve given it a shot, I just prefer it on salad, I guess. Like I said – sesame all the way!

Pulling takes some getting used to. You will be fighting the urge to spit it out. The process can be easier by using the more inviting and generally more palatable avocado oil. One table spoon (start with a little less, like half or three-qaurters), slide it in, let it sit in your mouth for a good few minutes, then swish for a bit, and spit.

NOTE: make sure to avoid using low-quality vegetable oils, low-grade peanut oil, canola oil, and the like. That stuff is just not the way to pull. Those oils are not nearly as beneficial as higher-quality oils such as sesame, coconut, almond, and olive. If you’re gonna do something – do it right.

This method is not for everyone. Oil pulling can get pricey, and some just consider it to be unnatural and icky. It also depends on the oil you choose, which is why avocado is a smart beginner’s choice.

Conclusion

I feel that people overlook and underrate avocados. They just don’t seem to be as popular as they ought to be. Some of this may be due to the avocado’s somewhat-elusive stage of ripening. Maybe it is a question of cost for some people, since they are expensive. One thing is clear – they ain’t just for guacamole anymore. The avocado’s oil can help you live a healthier life, plain and simple. Whether you use it on your hair, on your skin, or in your food – it is natural, tasty, and highly beneficial.

Author Byline: To learn more about the health benefits of avocado, click here. Jonathan is a writer and editor for Maple Holistics.

5 Ways Avocado Oil Will Make You Healthier

Straining Eyes: 4 Ways to Improve Your Vision

When it comes to health, certain aspects such as heart disease, strokes, brain function, blood pressure, and cholesterol levels automatically come to mind. Although these aspects are crucial to pay attention to, there is another area to be concerned about as well – the eyes.

With age, eye conditions such as macular degeneration and cataracts can occur. Fortunately, it is possible to help your body maintain healthy vision by adopting certain health habits. Read on to learn four tips that help keep eyes healthy.

1. Use Appropriate Eyewear

Always wear appropriate safety glasses for any activities involving debris in the air or potentially sharp objects or as required by your job. Also, when outside and while driving, it is essential to protect the eyes with sunglasses that block 100% of UVA and UVB rays to prevent sun-related damage.

2. Consider Supplements

Specific vitamins and minerals such as lycopene, lutein, bilberry extract, Vitamin A, Vitamin D, and more are proven to benefit eye health and help prevent vision conditions. Along with consuming a nutrient dense diet, a supplement specifically designed for eye health may be a beneficial option to consider. Certain companies, offer supplements created to support vision health.

Omega 3s are also thought to play a role in protecting eye health so consider eating fatty fish such as salmon, tuna, or sardines several times a week or taking a high-quality Omega 3 supplement.

3. Give Your Eyes a Break

If you spend a good deal of time in front of a computer screen, it is important to take breaks to prevent eye strain. Try taking a break every 20 minutes or so and concentrating on a point approximately 20 feet in front of you for at least 20 seconds. Also, try to remember to blink often when in front of the computer. This helps moisturize your eyes and prevent eye fatigue.

4. Watch Your Weight

Carrying extra weight or being obese leads to a higher risk of developing systemic conditions such as diabetes. Systemic conditions can cause complications such as vision loss, diabetic eye disease, or glaucoma.

All in all, protecting your vision is an essential step in maintaining a high quality of life. Consider incorporating one or preferably more of the four tips above in order to ensure healthier vision.

About the Author: Lizzie Weakley is a freelance writer from Columbus, Ohio. She went to college at The Ohio State University where she studied communications. In her free time, she enjoys the outdoors and long walks in the park with her 3-year-old husky Snowball. The information in this article is credited to Cambridge Institute for Better Vision.

Straining Eyes: 4 Ways to Improve Your Vision

Five ways Britain wrecks young people’s mental health – and how to stop it | Emily Reynolds

A study from the Varkey Foundation has revealed that young people in the UK suffer from some of the “lowest levels of mental wellbeing in the world” – second only to Japan.

This won’t be a shock to anyone familiar with statistics on child and adolescent mental health in Britain. Some 75% of mental illnesses begin before the age of 18, and the charity MQ estimates that on average, there are three children in every classroom with a diagnosable mental illness. This, combined with a continuing crisis in mental healthcare in Britain, means young people are not getting the help they need or deserve. But how exactly are young people being failed?

Slashing NHS budgets

Cuts to the NHS aren’t new – the Conservative government has been slowly dismantling the health service since 2010. And it shows no sign of slowing – a 2016 investigation by the Guardian and 38 Degrees revealed that trusts around England were “drawing up plans for hospital closures and cutbacks” in an attempt to avoid a £20bn shortfall by 2020.

Mental healthcare has suffered disproportionately: unmanageably long waiting lists for secondary care, to take one example. Referrals to therapy or specialist units are hampered by a lack of available staff or by ward closures – which means that diagnosis of more severe conditions are delayed even further.

This is particularly striking when you consider that most young people wait on average 10 years between the onset of illness and an eventual diagnosis – and means that many are slipping through the cracks with neither diagnosis nor adequate care.

Similarly, cuts to community care have meant that more children than ever – 20,000 in 2015 alone – have been seeking emergency mental healthcare in A&E, in wards that are often staffed by stressed, overstretched teams who have no specialist psychiatric support to help them cope.

Treating children miles away from home

Cuts have led to the closure of many child and adolescent mental health wards – which, combined with a severe shortage of beds, has led to children being admitted to adult psychiatric wards and being sent hundreds of miles away in order to receive outpatient care.

A 2014 investigation from Community Care and BBC News found that 350 under-18s were admitted to adult wards in the first nine months of 2013 – a 36% increase from the previous 12 months; 10 out of 18 NHS trusts surveyed had sent children to units more than 150 miles away from their home in 2013-14, making compassionate and consistent care for young people impossible.

Cuts to school budgets

One of the key themes of Theresa May’s speech on mental health was a focus on the prevention of these problems, particularly in young people. Research backs this up – a recent study published in Lancet Psychiatry suggested that early intervention was a significant factor in presentation of depressive symptoms in young people.

What May’s speech didn’t mention, however, was how exactly this would be implemented, beyond a mention of “mental health first aid training”. Unsurprisingly, May also failed to mention the grimly inevitable cuts to school budgets that will make this strategy near to impossible anyway.

Earlier this week, a TES investigation found that a third of secondary schools are planning to “cut back” the mental health support offered to pupils because of what one headteacher described as “budgets at breaking point”. Early intervention is vital, but if teachers are untrained in mental health – because the resources aren’t there – then it simply isn’t going to happen.

There’s a research budget of just £8 per person affected by mental illness – compared with £178 for cancer

Lack of adequate research

Mental health research is, in general, an underfunded area. In 2014, the UK Clinical Research Collaboration found that mental health was only allocated £112m a year – which sounds like a lot, until you consider the nearly 15 million people in the country affected by mental illness. In context, this means a research budget of just £8 per person affected by mental illness – a startlingly low sum, especially when compared to less common conditions like cancer (£178 per person) or dementia (£110 per person).

Less than 30% of this research is focused on young people – meaning we haven’t even started to understand how to tackle mental illness in young people.

Failing to take adolescent mental health seriously

Young people are now pretty used to being the punchline of unfunny jokes made by Telegraph readers and the over-45s. Millennials, eh? We’re stupid! We’re narcissistic! We look at our phones all the time! We’re mollycoddled snowflakes! We expect to be given the moon on a stick! These might be hilarious ideas to people without crushing student debts and who have the means to own property – sure, but it’s all fairly tiring for young people.

It might sound facile – typical millennials, complaining about nothing – but it is an undeniable fact that young people are not being taken seriously and that this, in some cases, is severely impacting on their mental health. While researching my book, I spoke to young people up and down the country who told me they felt consistently let down by parents, teachers and healthcare professionals who wrote off their symptoms or failed to take action to prevent distress.

There was an understandable sense of reticence, caution and disappointment about the behaviour of supposed adults. This conversation has continued to follow me – only last week, a teenager messaged me on Twitter to eloquently and despairingly talk about how they and their friends had been consistently and systematically let down by their school.

It’s a familiar story to me – even as a confident young adult with a medical history full of psychiatric wards and prescriptions for antipsychotics, I’m often questioned by GPs and support workers on the veracity of my own experiences. The difference is that I’m used to overcoming barriers to care – younger people are not, and often fall at these completely unnecessary hurdles.

This isn’t just a social problem, either – failure to acknowledge symptoms is a structural problem too. In 2015, the NSPCC suggested that nearly 40,000 young people were unable to meet the “too strict” criteria for receiving help – so even if teenagers pluck up the courage to ask for help, they still aren’t getting any.

Interactive

Young people are telling us that they’re unhappy. They are asking for help. What they want is simple too. For a start, don’t send them hundreds of miles away from home for treatment. And they don’t want GPs to tell them that their clinical depression is just “being a teenager”. They certainly don’t want to sit down with their neighbour and have a cup of tea, as Theresa May ridiculously suggested on Time to Talk – their focus, on the whole, is not on stigma at all.

What young people really want is actual, actionable, well-funded support. They want to be taken seriously; they want to receive the help that they need in a timely, compassionate, efficient and effective manner. They’re asking for it already – when are we going to start listening?

• Emily Reynolds’ A Beginner’s Guide to Losing Your Mind is out on 23 February

Five ways Britain wrecks young people’s mental health – and how to stop it | Emily Reynolds

7 Eco-friendly Ways to Keep Away Mosquitoes

As warmer weather approaches and winter ends, we’re all excited to get back to outdoor activities. Whether it’s hiking, backyard barbeques or just sitting on a patio, being outside is a great way to enjoy nature. But there are, of course, annoying things about warmer weather. Mosquitoes top the list of nuisances when it comes to enjoying our time outside. They also carry various harmful diseases. While it’s important to keep them away, using traditional bug spray is also hazardous because of the possible chemical reaction and damage aerosol sprays cause. But here are seven alternative eco-friendly ways to keep those mosquitoes at bay.

1. Eucalyptus and Lemon Oil

This is a great natural way to repel mosquitoes that will be chemical-free and also have a pleasant smell. Both of these oils have antiseptic properties when applied to your skin. By combining the two, you can make a strong repellant for daily use. Be sure to test it on a small area first.

2. Coffee Grounds

Mosquitoes tend to love areas where there is still water. If you can’t dry it up completely, use coffee grounds to stop them from breeding. All you have to do is sprinkle the ground coffee into the water. This will cause any eggs present to rise to the surface. They will dehydrate and be unable to hatch, thus reducing the number of mosquitoes.

3. Garlic

When you eat a lot of garlic, your pores release garlic oil. Your skin becomes protected because the oil acts as a barrier. If you don’t want to eat the garlic, you can make a crushed garlic spray and spritz it.

4. Red Cedar Mulch

Along with other naturally mosquito repellant plants, you can use red cedar mulch. You can boil the mulch chips in water and then spray your garden and exterior areas with this liquid. Because of the wood’s natural repellant chemical properties, this should have a lasting effect on getting rid of the mosquitoes.

5. Mint

Mint is another great natural herbal remedy. Get a bottle of mint extra or oil and leave it unopened for the smell to spread. You can also put it in a spray bottle and spray it around you or even on your skin. If you don’t have access to real mint, you can use mint-flavored mouthwash as a substitute. Just mix it with water in a spray bottle and spray it around your home.

6. Lavender Oil

Because of its relaxing and pleasant smell, lavender oil has many uses. This is also as effective a repellant as any of those chemical sprays but without the off-putting smell or side effects. Spray the oil around the room to keep the mosquitoes away. You can also grow lavender plants and place them around the perimeter of your yard.

7. Add Rosemary to Your Barbeque

One of the most common times that mosquitoes strike is when we’re outside trying to enjoy a nice barbeque. You can actually turn your grill into a mosquito repellant. All you have to do is add a few stalks of rosemary to your grill plate. The heat will cause the scent of the rosemary to spread and keep the mosquitoes away.

All in All

Mosquitoes are annoying insects that can ruin your experience. But there are many natural ways to get rid of mosquitoes so you can enjoy being outdoors. You don’t always need to rely on heavy, smelly chemicals to do so. You have options that can be used around your home or even on your body. By using a few simple, natural tricks, you can eliminate those pests from your home.

Sources:

7 Eco-friendly Ways to Keep Away Mosquitoes

Natural Health Freedom: 41 Proven Ways To Speed Up Your Transition To An Organically Healthy You

We live in the most toxic environment in history, so, if you want to live to a ripe old age, you’ve got take the proverbial broom to your insides sometimes.

There are many ways in which we are being poisoned every day. If we are going to get a handle on how to beat the toxins, we’ve got to identify the general areas of concern first. Our air, food, water and minds are being poisoned at an unprecedented rate. By focusing on each of these in turn, I am about to show you 41 ways in which you can start to protect you and your loved ones against the toxic chemical onslaught that is our modern life.

It’s a gradual process, over many years, that sees our bodies full of toxins. So the process of eliminating these built up toxins is usually a medium term project. Yes, you can fast, however, that isn’t for everyone. Choose a couple of methods of detoxing your body and get started!

Clean Air

1 – Air purifiers – Get multiple air purifiers if you can. When buying an air purifier, make sure to check it’s coverage against the space you want it to purify. Be sure to buy one that covers a larger area that the one you want purified, to achieve a good level of clean air saturation.

2 – Avoid the cities – This one is obvious; more cars = more pollution = cough cough. Not a good thing for our bodies. If you can’t avoid the city, keep reading because you are the one that needs the air purification methods the most.

3 – Buy gas masks – It might sound a bit wild, but have you seen the recent pictures coming out of places like China and Malaysia? They are two places where I would seriously consider wearing a gas mask outside. Those little white masks you see those people using, do little to protect the respiritory system of the body. Gas masks have charcoal filters that last for four hours. Plenty of time to get clear of any serious air pollution when required.

4 – Keep your smoke detectors clean and working – Most people that die in house fires do so from smoke inhalation, not burns.

5 – Shut your doors and windows in times of heavy pollution – Then crank up the air purifiers. This one might sound like common sense, but I do recall a serious blonde moment years ago, where I left the windows open during a dust storm. Yes, the house was full of the dust.

6 – Get a car air purifier – Protect yourself in your car. If you regularly sit in traffic for hours on end, I implore you to go buy a car purifier, right now. They are around 50 bucks and worth every penny in gridlock.

7 – Grow Plants – We breathe out the carbon dioxide that they breathe in. They breathe out our much needed, clean oxygen. Bring some plants inside to pump pure oxygen into your house.

8 – Use a sealed shade house if you can – This will protect your crops from pollutants in the air.

Clean Food

9 – Move towards eating only organic – look at labeling for goodness sake! And keep doing so. Early in my journey there was a memorable trip to the supermarket where I discovered that every single packet of those frozen french fries my daughter was still eating at the time, contained canola. It’s times like that that make me advocate for you to start reading labels. I’m positive what you find will shock you.

10 – Start replacing plastic with glass and polyester in your bed linen – Still be wary of claims of BPA free plastic because BPA (Bisphenol-A ) is just one molecule away from Bisphenol-S and that’s what they’re using now instead of the BPA. STILL an endocrine disrupter! When we use plastic for food storage containers, plastic is inevitably leeching into our foods and bodies. Plastic is everywhere. Use glass jars instead.

Look for ethical manufactures of natural, organic products like organic cotton sheets, especially baby’s sheets. Did you know you can even buy baby nappies in organic bamboo? Super soft!

11 – Read all labels – When you do buy processed products to put into or onto your body, please do read the label. I remember checking EVERY frozen chip packet at the supermarket one day, and EVERY one contained canola. Canola the G.M.O. product, no thanks!

12 – Examine what’s in your beverages – check labels there too.

13 – Avoid eating G.M.O. products – I call them ‘food products’ for they are a product of food, not actually food in my opinion.

14 – Grow your own organic food – Food is free! There’s nothing, zip, zero, zilch better than eating your own food. There are about 58,000 reasons why you should grow your own food.

15 – Grow your own organic real medicine – You will figure out which plants love you as you go along. Start with one or two herbs or natural healing plants, and work your way up to a full healing farm-acy as I like to call it.

16 – Swap with neighbors, friends and family – What better way to foster community spirit and friendships than by feeding each other?

17 – Start a community garden – Again with the community spirit building!

18 – Check out what’s in school lunches – There are often many undesirable choices lurking in the school canteens. Many choices that little Jenny or Johnny are making while you aren’t watching. All you can do with this one is educated your children and be their example.

19 – Keep the holy trinity of essential oils – Oregano, black seed and cannabis oils are your go-to oils that have been used for millennia to treat human ailments. Check with your local laws concerning cannabis because, after many decades of prohibition it’s illegal in a lot of places. Thank goodness we are now, slowly but surely, all around the world, being allowed access to this life saving plant.

Clean Water

20 – Stop drinking tap water NOW – Do you know the source of that water? Have you tracked down the company responsible for the safety of that water and viewed what additives are included? There WILL be some chemicals added, not least of which is chlorine. The worst can be lithium. No kidding!

21 – Only drink filtered rain water – If you have access to a spring or mountain water, definitely use that instead!

22 – Buy a ceramic water purifier – This was my first stop on my journey of natural living, and it should be your very next one. Our bodies are made of 80% water, so the water we put in, really does matter. Get it as clean as you can for drinking.

23 – Use clean water for cooking – Yes, your veges soak up a lot of water that you are putting inside you. Only take cooking water from your ceramic purifier.

24 – Use clean water for making ice cubes – This is something often overlooked when making the switch to clean water. Make sure you ice cubes are made of clean water too.

25 – Use clean water for your pets drinking water – Fido and Kitty want to live too!

26 – Get a pH test kit – This is to check what’s in your rain, mountain, spring and bath water.

27 – Iodine drops for cleaning water.

Clean Mind

28 – Switch off the signal! – include mainstream radio

29 – Stop reading newspapers – more mass media hype and propaganda.

30 – Start researching – You have a computer and the internet right there are your fingertips. It’s not just for loving funny cats pics!

31 – Start questioning everything – My favorite question is, “Why?” If you ask just that question, a couple of times on the one subject, you can often figure out exactly what is going on.

32 – Seek out some philosophy – Find words about life, love and health minds that resonate with you. Seek out the, “Ah ha!” moments. It’s amazing to me that, finding someone who makes emotional and spiritual sense to you, can turn one’s life around so quickly.

33 – Reject constantly negative people – If this sounds harsh to you, you are probably a person who needs to heed this advice more than most. Being exposed, constantly, to negativity is a sure fire way to bring you down. When you are negative, you are vibrating at a lower level and it’s hard to achieve anything in that state. Get with the positive, happy, smiley people.

34 – Practice yoga or tai chi – Both of these practices are excellent for achieving the much longed for by many, mindlessness, state of bliss. With so much going on in life, and at such breakneck speeds, it’s a mountain off our backs when we can find those precious few minutes each day to yoga or tai chi to get mindless. This is a beautific and blissful state to be in. All anxiety drops away because all thoughts are gone.

35 – Learn the art of turning negatives into positives – An art worth your learning.

36 – Walk in nature – Do this as often as you possibly can. The uplifting feeling of being among trees, fresh air and the

37 – Keep away from WiFi when you can – WiFi signals are a very new but are becoming known as toxic to human brains “Since use of mobile phones is associated with an increased risk for brain tumor after 10 years, a new biologically based guideline is warranted.

38 – Daydream – There is much science behind why daydreaming is a good flush of toxic thoughts for our brains.

39 – Pet an animal – You both get floods of oxytocin to the brain during the pleasurable act of petting an animal. Thanks puppy!

40 – Read books – Read as many books, across as many genres, as you can get your hands on.

41 – Do a little prepping for peace of mind – It’s always handy to have some extra water, food and medical supplies on hand

So, as you can see, there is no rational reason why you should run around screaming, “The sky is falling!” because there are a plethora of ways to combat this toxic world. Little bit by little bit we will take back our world and turn it into something wholesome, natural and beautiful once again.

Good luck on your natural health journey!

References

https://www.ncbi.nlm.nih.gov/pubmed/19768389
https://www.ncbi.nlm.nih.gov/pubmed/18242044
http://www.naturalnews.com/043070_cell_phone_radiation_breast_cancer_electromagnetic_fields.html
https://www.ncbi.nlm.nih.gov/pubmed/19768389

Natural Health Freedom: 41 Proven Ways To Speed Up Your Transition To An Organically Healthy You

9 Unique Ways to Clean Your Teeth and Gums without Using Toothpaste

Taking care of our bodies is an important daily routine. From washing our hair to eating properly, it’s necessary to take care of ourselves. Dental hygiene is also a vital step. However, sometimes the tools we use can be harmful. The chemicals in toothpaste, like fluoride and titanium, can have damaging effects like causing acne or even cancer. There are a host of healthier, natural options for cleaning your teeth. Here are nine unique ways to clean your teeth and gums without toothpaste.

1. Coconut Oil

Coconut oil is a great addition to any beauty or health regimen. It’s an excellent hair and skin moisturizer, and can be used as a natural cleaner for your teeth. Coconut oil has antibacterial and antifungal properties which makes it great for preventing oral conditions like gingivitis or cavities. It can also be combined with baking soda or used for oil pulling.

2. Dry Brushing

This will definitely feel a little strange at first. But dry brushing is a great option if you can’t be bothered to search through all the natural options. Be mindful of using a toothbrush with soft bristles in order to avoid any scratches or damage to your teeth and gums.

3. Baking Soda

This is easily one of the most popular alternatives to traditional toothpaste. You can either use it without adding anything; just coat your brush in it, then brush as normal. Another option is to dissolve the baking soda and then brush with the solution. This is also a great method for cleaning your Invisalign aligners or dentures. Just let them soak in the solution. If the idea of brushing with baking soda is too far-fetched for your taste, you can use it instead to make your own mouthwash.

4. Oil Pulling

This is a fairly recent trend that is a great way to maintain your oral health without any expensive additions. You can use a variety of oils but coconut oil is the most popular. Swish the oil around your mouth for about a minute and a half before brushing with plain water or another healthy alternative like baking soda.

5. Strawberries and Tomatoes

Using fruit as a natural substitute is an effective solution in various aspects of life, generally for diets. But they can also be beneficial for your oral health, as well. Both strawberries and tomatoes have high levels of Vitamin C. The Vitamin C will stimulate your body’s natural healing. Apply the fruit pulp directly to your teeth and let it sit for roughly 5 minutes to soften the plaque that’s built up from daily eating. Afterwards, rinse with a mix of warm water and baking soda.

6. Aloe Vera

Aloe Vera is a great natural ingredient that is used for a variety of ailments. People generally think of hydrogen peroxide as a cleaner for wounds or cuts. That’s why it’s great for dental maintenance. While also helping to maintain your oral health, it will help keep your teeth white, as well. Dip your toothbrush in the hydrogen peroxide before brushing. You can combine this with other natural remedies, too.

7. Green Tea

This one works as both an external and internal remedy. You’ll want to drink one or two glasses of green tea extract per day. Studies have shown that doing so will help reduce the rate of periodontal disease and protect your oral health in the long-term.

8. Clove Oil  

This is a great option if you have problems with bleeding gums or any other form of periodontal disease. You’ll find clove oil in many of the treatments for gum so using it alone makes for an even stronger solution. The best and easiest way to use this is to gently rub it into your gums. While initially, there is a slight burning situation it will disappear with continued use.

9. Sea Salt

Sea salt is not just a benefit to your diet. It’s also a great addition to your oral routine. Because the granules are large, they do a great job of rubbing away debris. If you’re worried that the grains might do damage, you can dissolve the salt into warm water before brushing.

Sources:

9 Unique Ways to Clean Your Teeth and Gums without Using Toothpaste

Natural Ways to Combat Addictive Habits That Run in the Family

Addiction is a major problem in America. From serious problems with drugs and alcohol, to even sugar or internet addiction, millions of families struggle to overcome the diseases of addiction and addictive behaviors. As you probably know, trouble with addiction can often run in families, due to both genetic and environmental factors.

Unfortunately, children are the ones who usually suffer most from the addiction patterns in their parents. In fact, roughly 12 percent of American children live with a parent who is addicted to a harmful substance. These addictions can contribute to youth drop-out rates and putting future success at risk. If addictive habits run in your family, no matter what those addictions may be, you are probably concerned with breaking that cycle. Fortunately, there are natural ways to combat addictive habits that could otherwise span generations.

1. Be honest about the problem
   If yourself or someone close to you is exhibiting signs of addictive behaviors, don’t try to sweep your concerns or feelings under the rug. It’s not easy to face these things head-on, but it’s the best way to heal the problem before it grabs hold — increasing the risk for future generations.


2. Take time to relax
   Addictions usually begin as a way to escape or relax. But people who learn to do these things in a more healthful way might be able to curb addictive behaviors. What helps you or your loved one relax or escape reality for a little while? Perhaps it’s the basketball court, the gym, or a great book. Many find that formal relaxation tools such as deep breathing, meditation, or yoga are very helpful.


3. Try biofeedback
   Brain wave biofeedback (also called neurofeedback) is a natural and non-invasive therapy that teaches patients how to modify their own brain wave patterns. It has been shown to help with stress, anxiety, ADHD, and yes, addiction. If someone in your family shows potential for addictive behaviors that concern you, it could be worth a try.


4. Talk about it
   If you or your family has already experienced the struggles of addiction, it’s important to share your story. Share your personal and family experience to offer comfort and hope to others. Putting your energy into helping other families who face similar challenges can give you a new lease on life — and a positive reason to keep moving in the right direction.


5. Exercise
   There is recent scientific evidence that exercise can have an amazing impact on overcoming addiction, and play a role in decreasing your risk for substance abuse. Physical activity can help manage substance cravings and withdrawal by increasing blood flow to the brain, as well as sending endorphins and other feel-good chemicals throughout the body.


6. Diet
   People with addictive habits or out-right addictions generally don’t eat very well and eat or drink too much junk. This can stimulate the body’s cravings for addictive substances and make addiction recovery more difficult. A healthy diet can help give your body the tools it needs to combat addiction.

If you are concerned about the potential for a family cycle of addiction, the best thing you can do is reach out for help. The sooner you recognize the potential for a problem, the more productive and effective your intervention will be. Don’t be afraid to reach out — future generations will thank you.

Natural Ways to Combat Addictive Habits That Run in the Family

6 Ways Drinking Red Wine Can Help Prevent Cancer

6 Ways Drinking Red Wine Can Help Prevent Cancer

7 Ways to Passively Use Technology For Self-Improvement

We all have a few things about ourselves that we would like to improve. Perhaps you want to increase your confidence, be more mindful, or improve your relationship. You may have even set a New Years resolution to accomplish these changes. Technology can be a great resource to passively start your path to self-improvement.

Most self-improvement goals can be described as gaining beneficial habits or replacing negative habits. For example improving our self-esteem is replacing habitual negative self-talk with positive thoughts, being more mindful is the habit of being present, and having a stronger relationship is all about habitually thinking kind and loving thoughts.

How do you form a new habit?

A habit is an automatic response to a given cue. One simple example of this is automatically washing your hands after using the bathroom. Few of us have to give this any thought, as going to the bathroom acts as the cue for our habit of hand washing. (1)

Research shows that new habits can be formed by repetition. So if you consistently exercise each morning, it will eventually be your default behavior, aka a habit. Once a good habit is formed you don’t have to rely solely on your motivation and conscious attention to be the person you hope to be. It will happen habitually. (1)

With the understanding of a habit as a response to a cue and knowing that we can form new habits with repetition, we have the power to effectively improve ourselves. We just need to set up a cue and consciously use that cue as a trigger to a wanted behavior until it becomes automated. One study suggests this will take an average of 66 days. (2)

Using Technology as a Cue For New Habits

Typing a username and password can be used as a cue for forming new habits. For most people, this is a good choice because you do it multiple times a day and you can even use words that remind you of your goal, making the conscious repetition that much easier since you will have a little reminder.

Here are 7 self-improvement goals that can be accomplished with the help of technology along with some ideas for usernames and/or passwords that could remind you of the goal:

• 
  

  Increasing Mindfulness

  
  

  Mindfulness is about being present. This means noticing your thoughts, emotions, and surroundings. Reminders like breath, smile, or stop and notice are all helpful.

  
  


• 
  

  Improving Self-Esteem

  
  

  Affirmations work great for this. Passwords or usernames like I am strong, healthy, and happy work great. Check out this article for more ideas.

  
  


• 
  

  Being A Kinder Person or being Less Self-Centered

  
  

  Training your thoughts towards kindness is commendable goal. My favourite way to do this is a quick regular loving kindness meditation. At it’s simplest, a loving kindness meditation is sending out loving thoughts to others, including difficult people in your life as well as strangers. Try something like time to send out love as a reminder to do this.

  
  


• 
  

  Forgive And Let Go

  
  

  Holding on to anger and resentment can be very damaging. Making a habit to take the time to notice anything you are holding onto and conciously releasing it is great for mental health. Use a username or password like check in and release as a cue to do this.

  
  


• 
  

  Reduce Stress

  
  

  We hold on to stress without realizing it. Sometimes our circumstances need to change for stress relief but more often it is our mindset and body that just needs to let go. Try breath, strecth, and release as your cue to relax your body and mind each time you log on.

  
  


• 
  

  Being a Better Family Member

  
  

  Reminding yourself of how much you love your family is a great way to do this. Anything from cute nicknames to triggers of great family memories works great as a password or username.

  
  


• 
  

  Being More Productive

  
  

  If you work on the computer like I do, using your computer log in as a reminder to stay focused works wonders. Use phases such as keep your eye on the goal or stay focused and you will accomplish help build the habit of staying on task.

  
  

This list could go on forever. This is really about forming a habit of positive thinking. Using a daily task as a cue to make a habit of helpful thinking patterns is an easy way to become a better person.

Think of who you can become when your default thoughts are all self-serving, loving, and kind.

Sources for this article include:
(1) NCBI: Making health habitual: the psychology of ‘habit-formation’ and general practice
(2) Huffington Post: How Long Does It Actually Take to Form a New Habit? (Backed by Science)

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Amy is the mother of two young boys who has recently adopted the habit of using diaper changes as a mindfulness trigger.

Besides writing for NaturalNews.com Blogs and for her other blogs, Amy has an online store featuring her digital art.

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7 Ways to Passively Use Technology For Self-Improvement