Ways to Get a Healthy and Strong Body

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When it comes to your physical health, it is important that you make changes to your diet and lifestyle to ensure your body is healthy and happy. Here are ways on how to get a healthy and strong body.

Drinking Water

One of the most important ways to help maintain a healthy and strong body is by consuming enough water. In general, you should be drinking around eight glasses of liquid each day. However, this amount of fluid can also be found in your food. The guideline of drinking enough water is in place to prevent you from feeling thirsty or being hydrated. If you feel you are not drinking the recommended amount, it is best to get into the habit of always having a drink with your meal which can include tea, coffee, milk, or soup. Also, try and steer clear from carbonated drinks as they are full of sugar and can leave you feeling dehydrated rather than refreshed.

Read the Label

When visiting your local grocery store, it can be easy to be fooled by misleading labels on the food you buy. If the label states that the food is ‘natural’ or ‘light’, be aware that this may not mean that the food is light in calories, or that the food is produced from natural ingredients. It is important to be aware of the food and drink you put into your body so taking the time to look through the ingredients can help you identify whether the product is right for your diet.

Balanced Diet

Although a balanced diet will vary from person to person when factoring in gender, age, size and activity level, it is important to get as much dairy, protein, fats and fruits and vegetables into your diet as possible. While protein is predominately found in meats, you can also get protein from a wide range of foods including nuts, tofu and beans. When consuming dairy products, try and aim for low in fat options if you can. Avoiding high fat foods like cream, cream cheese and butter will help too. Grains are another important category to incorporate into your diet. You can find grains in foods such as bread, cereals, oatmeal and pasta.

Plan Your Meals

Taking the time to plan your meals in advance can help you keep track of what foods you are eating. When thinking of your weekly food intake, you will be able to analyze and make changes to your diet if necessary. It is important to ensure that each meal you consume is well balanced and full of the nutrients and vitamins you need. Planning your meals in advance can also help save you time, money and keep you on track to following a healthy diet. Keeping a food diary can be a great eye opener and help you identify what changes you could make to maintain a healthy and strong body.

Go for a Walk

It is recommended that you should walk roughly 10,000 steps each day (unless you have any mobility issues). With technology continually advancing, there are plenty of apps that you can download on your smartphone or tablet that will keep track of your steps. Walking each day is incredibly beneficial for your health in numerous ways and will help you maintain your strength and agility. There are various changes that you can make to ensure you get your steps in, such as by parking your car further away from the store or opting to take the stairs rather than using the elevator or escalator.

Have a Routine

If you are new to exercise, it can be worth getting into a routine to help you stay on track and give you motivation. Beginning something new can always be a daunting experience, especially if it is something out of your comfort zone. However, with so many health benefits that come along with regular exercise, you are sure to build up muscle and core strength. Try and factor in exercise wherever you can. Simply taking 30 minutes out of your day to perform a workout can make all the
difference and help keep you on the straight and narrow.

Physical Activities

Doing as much physical activity as you can each week can only be a good thing when it comes to maintaining and improving your health and body. Spending around 2-3 hours each week doing moderate physical activity can be incredibly beneficial and help build up your stamina. There are plenty of sports that you can get involved with that will keep you motivated and interested such as basketball, soccer and cross-country. Joining a sports team can also be a great way to engage with new people and make new friends in your local area. Be aware that if you are on medication, it is best to seek advice from your doctor before beginning any new exercise. Looking online at Canadian pharmacy reviews can help you find affordable prescription drugs.

Mental Health

Whilst your physical health should be kept well maintained, your mental health is just as important. Taking time out of your day to analyze your feelings and senses can help you learn more about yourself and give you the time you need to reflect and plan for the day ahead. With many of us leading busier lives than ever, trying to balance work, family time, socializing and time for yourself can be tricky. Making a schedule can help keep you on track and improve your mental health in
many ways.

Boosting Confidence

Your confidence and self-esteem are just as important as having a healthy and strong body. As physical events can damage your self-confidence and self-esteem, it is important that you understand the ways on how you can help increase your mood and confidence. Surrounding yourself with the right people can play a major part in how you feel as a person, so if you are feeling that someone in your life is toxic, it is best to distance yourself. Your mental and physical health should be your top priority, so eliminating any factors that are damaging them is essential.

Maintaining a healthy and strong body only takes a few minor changes, so get started today!

Four Ways to Enhance Your Brain’s Health

brain's health
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We often think about exercising our body and eating the right foods to look after ourselves, but we often miss out on the most important part of our body; our brain. The brain needs to be stimulated just as the body does, and therefore we need to involve ourselves in activities that work and sharpen the mind. Here are four ways to improve your brain’s health.

Exercise That Brain

There are many simple ways to exercise your brain, whether this is on the way to work or whilst you unwind before bed. With brain training apps available on most smart phones, solving puzzles to exercise your brain has never been quicker or easier. You may prefer to use paper and pen and involve yourself in crosswords or sudoku. There are also some other, simpler ways to exercise your brain such as carrying out daily activities like brushing your hair with the hand you do not normally use.

Try New Things

The world is a big place, and with so many things to do, you can never do everything. Therefore, there is always something new to try to engage your brain and enhance yourself. You may want to learn a new language, cook a new dish or try your hand at poetry. Whatever you want to do, this will not only stimulate the mind and help you learn something new, but variety is also good for the soul, especially if you are feeling down or lost. You may want to start doing different exercises at the gym, which is good for keeping your brain engaged during exercise as well as the body.


Humans need to socialize, and this is a great way to stimulate the brain and keep it happy. Keeping yourself socially active in a range of different environments will keep your brain healthy and keep you busy. There are many activities in which you can socialize and challenge your brain, one being an escape room. Baltimore Escape Room offers a variety of rooms in which you must try to escape before the time limit with the help of family and friends. This is a great way to problem solve whilst socializing and building relationships.

Do Something Good

Although we do good things primarily for others, we can also benefit from this too and there is nothing wrong with that. Volunteering or raising money for a special cause not only keeps your brain active, but it also raises your self-esteem. Self-esteem is important for maintaining well-being and leads to a healthy brain, all for a good cause! This also lowers your stress levels as you focus your energy into something positive, another way to keep that brain healthy and enhance your brain function.

The brain is a powerful organ that needs nurturing. A healthy and happy brain is the best way to a happy and healthy you and therefore you need to stimulate your brain and keep it active. Try starting a new club or volunteering today.

How to Successfully Recover after a Big Surgery

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Whether your surgery was routine or due to an emergency, the recovery period after must be done with care. You don’t want to push yourself too far, and you don’t want to over-rely on medication to get you through this period, either. There can be a lot of complications post-surgery, and it is up to you to be patient with yourself, to follow these steps, and to stay in touch with your doctor if there are any complications:

1. Be Careful with Your Pain Killer Prescriptions

When your body is healing from surgery, you will be in pain. You will also be prescribed opiates to deal with said pain. Common prescription medication like Codeine, Hydrocodone (known as Vicodin or Hycodan), Oxycodone (known as Oxycontin, Dilaudid, and Fentanyl) can all be dangerous. The longer your healing process and the longer your prescription, the more danger you are in. This is because we build up antibodies to medication, just as we do to viruses. In order to experience the same pain relief, you will need to up your dosages, and unfortunately, you are much more likely to develop an addiction to higher doses. To overcome any addiction, you will then need to commit yourself to inpatient rehab. Opiates can take days if not weeks to leave your system. If you don’t go through rehab after developing an addiction, you run the risk of overdosing in the future.

2. Keep Your Wounds Clean and Re-Dress

Infection following an operation is a real concern, which is why you need to be on top of cleaning and redressing your wounds. The last thing you want is for a wound to become infected after surgery, as this will often require a new surgery or bout in the hospital in order to cure. You also don’t want to over-rely on antibiotics, so keep your wounds cleaned to reduce the chance of infection and inflammation.

3. Follow Your Physiotherapist’s Instructions at Home

If your surgery was either to help you regain movement, or affected your movement, chances are you will need to commit to physiotherapy to correctly heal. If you don’t, then your movement will likely be limited for the rest of your life. Remember to push yourself as your physiotherapist suggests, but to be honest about how you feel and your pain levels.

4. Be Patient with Your Healing Process

It can be difficult to heal when it takes a long time, but that is no excuse to push yourself before you are ready. Yes, the pain will be a good coach in regards to what you can and cannot do, but overexerting yourself can be just as dangerous. Be patient with how long it takes so that when you finally do get back up on your feet, it is for good.

With every surgery comes risk, and this risk does not end once you are discharged from the hospital. Internal bleeding, infection, and a myriad of other complications could make your recovery process longer. By instead following these tips, you can reduce the risk and improve your chances to heal correctly.

7 Strategies To Help You Minimize Stress At Work

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It’s not enjoyable to always be stressed out and feeling out of sorts in the workplace. Luckily, there are a couple of different strategies you can use to help you reduce your worries so you can be more productive and focus on your tasks.

You can’t sit back waiting for your situation to get better all on its own. To improve your circumstances you have to be willing to take measures that will make a real impact on how you function at work. Give it time for these modifications to set in and see for yourself how much less anxiety you have in the office.

Exercise & Move More

You can reduce stress at work by making it a point to exercise and move more whenever possible. You’ll not only be in better shape, but your mood will lift, and your mental health will head in the right direction as well.

How you can fit it into your routine:

• Hit the gym before or after work, but also remember to get up and take breaks every so often and go for walks at lunchtime instead of staring at your computer screen.

• Opt for walking instead of driving or taking the bus whenever an opportunity arises.
It’s important to give your brain a rest from thinking and to get your blood pumping so you can focus better once you return to your desk. Use your workouts as a time to think through matters you’re dealing with and come up with solutions to any problems you’re facing.

Get Enough Sleep

Sleep is critical to you being able to function to the best of your ability in the workplace. Without it, you’ll feel like you have to drag yourself through your days and likely won’t be in any kind of shape or mood to interact with others. Reduce your stress in the workplace by making sure you get enough sleep each night and come into the office feeling well-rested.

What are the benefits of a good night’s sleep?

You’ll be able to think clearer and work through difficult matters logically without letting your emotions take over when you aren’t sleep deprived. Keep in mind you have vacation days for a reason, so don’t be afraid to use them if you need to catch up on rest.

Consider Outsourcing Tasks or Projects

You can better reduce your stress at work by delegating assignments and outsourcing tasks or projects. Refer to this helpful article to see for yourself all the reasons why this might be the right decision for you at your job. Taking these types of actions allows you to free up some of your schedule so you can attend to other important matters that require your time and attention. Get whatever you can off of your plate and distribute the work to those who are qualified to handle and complete it, so you aren’t trying to do it all yourself.

Build Positive Relationships

You’re going to enjoy going to work a lot more when you spend time building positive relationships in the office. Reduce your stress by having a few people who you trust and can turn to in time of need or when you have a topic on your mind you want to discuss with someone else. Nurture these relationships and help ensure that work is somewhat fun and engaging for you and not an activity you have to force yourself to do each day. Be friendly, approachable and helpful, and you should have no trouble making new friends in the workplace. Take the initiative and organize a team happy hour so you can all get to know each other better over time.

Address Issues Promptly & Professionally

Open communication is essential to you feeling less stressed out because you won’t be in the dark about important matters at work. What will help you minimize your frustrations is to proactively address any issues that arise both promptly and professionally. Talk to anyone involved in the situation face-to-face and clear the air so there’s no confusion or unresolved feelings that could emerge later. Try to avoid politics and gossiping as much as possible and go right to the source if you want to have a more pleasant experience in the office. Be willing to listen to others before jumping to conclusions or making assumptions.

Avoid Junk Food & Soda

What you put in your body as fuel can either increase or decrease your levels of anxiety and make you feel more or less stressed out. It’s in your best interest to avoid eating a lot of junk food and drinking soda both at and outside of the office. Instead, bring your lunch and healthy snacks to work so you have food that you can munch on when you’re hungry and aren’t tempted to consume the break room candies and desserts. Take better care of yourself and focus on living a healthy lifestyle and you won’t’ have to rely on sugar and caffeine for an extra energy boost while at work.

Practice Deep Breathing Exercises

Believe it or not, your breath has a lot to do with how you feel physically and emotionally. The more in control you are with your breathing, the less stress you’re going to feel overall. The upside is that you can practice deep breathing exercises anywhere both inside and outside of the office and no one even has to know. It’s a helpful technique to use when you’re faced with a challenging conversation or have to give a presentation. Don’t be afraid to go into your office and shut the door and reflect and breathe for a few minutes whenever you feel your tension rising.


These are a few useful strategies that you can use to help you reduce your stress at work so you can focus and feel more content overall. Notice when you start to feel your frustrations or tensions rising and apply these tips in your life so you can avoid any unfortunate situations. Be proactive and take accountability for your actions and you’ll likely quickly notice that you don’t have so much other drama to deal with or manage.

How To Stay In Shape As You Age

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It isn’t always easy getting older, especially if you find yourself struggling with daily tasks more than you did when you were younger. However, this isn’t a good excuse to let your health go and gain weight. It is possible to stay in shape as you age with the right mindset and discipline. All it takes is you setting a few wellness goals and making exercise a priority.

Unfortunately, sitting on the couch watching television all day isn’t going to help you meet your objectives. It’s important to maintain an overall healthy lifestyle and not let yourself slip when you get older. It’s also important to take advantage of lifestyle adaptations and helpful additions to your home, for example, you can purchase adaptive eating equipment. By following the four steps below, however, you can stay on top of your fitness and health when you get older.

Find A Daily Exercise Routine

You can stay in shape as you age by getting in the habit of finding a daily exercise routine. Make it a point to wake up early or hit the gym at lunch and then stick to this schedule to help you keep on track. Committing yourself to a certain amount of time each day to work on toning your body will allow you to quickly reap all the benefits that come from breaking a sweat.

Eat A Balanced Diet

While working out is important if you want to get into better shape, so is what you eat and put in your body as fuel. Don’t worry if you are struggling to feed yourself or cook for yourself. There are plenty of grocery delivery and food services out there if you’re not able to cook for yourself and want to avoid ordering food from a takeaway or restaurant.

Hire A Personal Trainer

Another idea for how to stay in shape as you age is to work with a personal trainer one-on-one. Hire someone who’s going to help hold you accountable for exercising daily and eating healthier meals. It might be nice to have someone who’s always cheering you on and making sure you’re sticking to your word and promise to work out more. They’ll also likely have a lot of good tips that will help you in your journey to getting fit.

Work in Strength Training

As you age, your muscles weaken, and it can be more difficult to get up and move around. What will help you stay in shape when you get older is to add strength training to your exercise routine. Do it a few times a week, and you’ll begin to have more flexibility and mobility in your body. Keep in mind you can do more repetitions with lighter weights and don’t have to lift the amount of weight you did when you were younger to get results.


While it may be more difficult to lose weight as you age, it is feasible if you put your mind to it. Use these tips to help you stay in shape no matter how old you are or your current fitness level. You’ll love the way you look and feel after following through with this advice.