4 Life Changes You Can Make to Boost Your Mental Health

mental healthPhoto by Imani Clovis on Unsplash

Mental health is more than just a diagnosis; it’s also connected to your overall wellbeing which impacts the way you perform your everyday tasks, how you feel about yourself and how you cope with the difficulties life throws at you.

For those who struggle with their mental health on a daily basis, it would be wise to seek the help of a professional, who will aim to put your issues into perspective. However, there are a number of strategies you can put in place yourself. Following these useful tips should pay off in all aspects of your life and hopefully give you greater overall happiness.

A good night’s sleep

The amount of sleep you have can have a significant impact on your mental wellbeing. Sleep helps regulate the chemicals in your brain which manages your mood, emotions and how information is processed in the brain. The quickened heart rate which is a fundamental symptom of anxiety dramatically decreases when you fall into a deep sleep. It would be worthwhile to try and plan a sustainable sleep pattern to allow you to feel more settled both emotionally and mentally.

A balanced diet

According to studies, what we eat has a direct correlation to the thoughts we process, therefore, looking at what you choose to consume on a daily basis can reduce the effects of anxiety and depression. A well-balanced diet includes the likes of vegetables, fruits, nuts, beans, cereals, fish and unsaturated fats. Certain deficiencies such as iron and vitamins can also cause low mood. Kegenix kitchen have come up with a revolutionary breakthrough to help tackle mental health disorders. Their products contain advanced ketone technology, which has been proven to improve the symptoms of mental health.

Get some sunlight

Sunlight radiates Vitamin D which is extremely important for boosting mood and overall mental health. When sitting out in the sunshine, the brain releases endorphins to make us feel happier. When you have five minutes to spare, whether in your lunch break or after work, it would be worth taking a relaxed stroll in the sun to give you that extra boost of positivity. During the winter, some people can become severely depressed, tired and lacking energy due to the absence of vitamin D, which is a medical condition known as ‘Seasonal Affective Disorder’ (SAD). To combat the issue, special lamps can be purchased to replace the much-needed sunlight that humans have become so reliant on.

Avoid smoking and alcohol

If you suffer from an acute mental health disorder, it wouldn’t be advised that you drink or smoke regularly. When you’ve had a couple of drinks the night before, you may wake up feeling more depressed than usual, and if alcohol is consumed excessively, this can lead to further complications, such as a thiamine deficiency. Thiamine is the hormone that allows our brain to function at full capacity and without it, could lead to severe memory problems and confusion. Withdrawing yourself from cigarettes after a long period of time is likely to leave you feeling irritable and on edge, which intensifies the feelings of anxiety and depression.

Contemplating These Things Will Help You Break Away From Crack Cocaine

crack addictionPhoto by Carolina Heza on Unsplash

Understanding Is Necessary To Break Away From Crack Cocaine Use

There are many things that can lead a person to trying crack cocaine. For some, it is a way to deal with and mask a pain that runs deep. For others, it is a way to fit in with the people that surround them. Whatever the reason, the resulting life of addiction is the same destination for anyone who chooses to walk that path. It is not a one way journey however. There is the possibility for renewal and fresh starts. To do so, there are two avenues of issues that must be explored. The first avenue of exploration focuses on the underlying factors that lead a person to crack cocaine addiction and steps to reverse course back to a healthier lifestyle. The second avenue of exploration seeks to understand the answer to the question, “what is Crack cocaine affect on the body and brain?”

Identifying The Underlying Trauma

Seeking out the escape that crack cocaine offers is done for a reason. If that reason is not taken into account on the road to recovery, then, more likely than not, you will find yourself back where you started repeating the mistakes and negative choices. It is not a matter of simply saying to yourself that it is time to stop and doing so. That approach is very difficult to manage and is less likely to end with success. There must be a willingness to not only want to stop the use of crack cocaine, but also the desire to work through the issues that led to addiction in the first place.

Steps To Break Free Of The Use Of Crack Cocaine

Crack cocaine is a very addictive drug. Getting free of it and getting better control of your life is not easy. It can be done, however, by following a few steps. Because of the cravings that it causes, you will want to keep yourself busy. Boredom brings back memories of use which can lead you back to using. You will want to build a support system of positive people around yourself. These people can keep you strong during those times when your resolve is weakened. Discussing the issues in your life that led to using as well as you life after addiction took hold is also a major step towards healing and recovery. A qualified professional is best to help in that regards. It is important to know that stopping completely is the only way to get through. This means no usage of crack cocaine during the recovery process. For this reason and because it can sometimes be dangerous quitting cold turkey, it is best to check into a crack cocaine rehab center . These professional facilities are best equipped to help you transition from addiction to clean living.

The Affects Of Crack Cocaine

There are a number of both mental and physical affects come with the use of crack cocaine. These affects can be split into two groups: short term and long term. Among the short term mental affects are a loss of an intense feeling of euphoria, paranoia, anxiety, depression, hallucinations, and sometimes bizarre, violent behavior. Short term physical affects range from loss of appetite, elevated heart rate and blood pressure to increased breathing rate, nausea, abnormal sleeping, and potential death if too much is done at once. Long term mental issues include apathy, severe depression, mood swings, and psychosis. These mental affects go hand in hand with sexual issues, tooth decay, respiratory and heart issues, and weight loss. Most people in the midst of their addiction do not recognize these symptoms. Therefore, they are blind to the lifelong issues that they are creating for themselves. In any directed rehabilitation, it is important to relay these facts to both curb behavior and to be aware of issues that may require medical intervention.

Though it doesn’t hold the place it once did at the very top of the worst addictions, crack cocaine does still pose a very real threat to those who get lost in its use and the addiction that follows. It is a real and dangerous problem, but it can be overcome. Checking into a crack cocaine rehab center is a great way to start, but, like many other drugs, staying clean after crack addiction is a an ongoing process. The call to use never truly ever goes away. Each day it is necessary to wake up and decline the invitation of that call.

Advice For Getting Out Of Financial Difficulties

financial difficultiesPhoto by Artem Bali on Pexels

Money can be a major concern for a large percentage of people. While it is perfectly natural to have some concerns over money from time to time, if you find yourself unable to sleep or if you are in a financial hole which is impacting your way of life, then it is important to take steps to improve your financial situation. Doing so may seem impossible, but there are always steps that you can take so consider trying one, a few or even all of the following and it could help you to find stability and eliminate stress attached to money.

Get An Overview Of Your Finances & Draw Up A Budget

The very first thing to do when you find yourself in a difficult financial state is to get a clear overview of your finances. It will involve listing all of your regular expenses along with how much money you have coming in. Go through every expense listed and see if it is a purchase that you genuinely need. If not, cut it out from your budget. If it is a product or service that you need, then try to identify ways in which you could make savings (read on for tips on savings).

Once you have a clear overview of your financial situation, you can then draw up a monthly budget to help you manage your money more intelligently. The 50/30/20 budget can be helpful which involves spending 50% on essentials, 30% on non-essentials and 20% on savings/repayments, but you may want to adjust this slightly if you are currently struggling to make ends meet.

Bills & Food Shopping

There is always money to be saved by making changes to the bills that you pay each month. You may find that there is a service that is not a necessity, like a gym membership or streaming service, but you could also find that you could make significant savings each month by switching provider. There are a vast variety of helpful comparison websites which should help you to save money on gas, electricity, internet, phone coverage, and more.

Food is a crucial expense, but it is also an area that most people could spend much less on. Buying non-brand goods, buying in bulk and cutting out unnecessary items could have a massive impact on your financial situation, and you can still eat a delicious and healthy diet without spending much money. The internet is an excellent resource for finding cheap and healthy recipes, and it can be much more rewarding to make dishes from scratch.

Sell Items You Don’t Need

Most people have items around their home that they no longer use or need. Selling these online or at garage sales is a great way to get a cash injection, plus it can also be helpful for freeing up space in your home.

Get A Second Job

Of course, one of the best ways to improve your financial situation is to earn more money! If possible, look into getting a second job as this will have a significant impact on your financial state. It may not be ideal, particularly if you have a stressful and demanding full-time job, but it could just be for a short period of time to replenish your finances. What’s more, there are many flexible, non-demanding part-time jobs that can be easy to get with little previous experience.

Online Work

Online work is a fantastic way to supplement your income as it is highly flexible and you can work from home and at a time to suit you. There are many different ways to earn money online, and you could do it in the evenings when you return home from work and at the weekends, or anytime that you have off of work.

Ask For A Raise

If you have been in your current role for a while on the same wage, then you may want to consider asking for a raise. Many people shy away from this, but if you are a reliable employee that consistently performs to a high level, then you are a valuable asset to the company. Those that do not ask do not get so consider plucking up the courage and negotiating a higher wage with your employer. If they do not offer you a raise, you could look to move away from the company and find a higher paying job elsewhere.

Borrow From A Loved One

When you find yourself in a financial hole, then you may need to borrow money from a friend or family member. Although this is never an ideal solution and it can be embarrassing to ask, it is important that you are not too prideful as this can be a huge help and loved ones should be able to lean on each other through challenging times. Just make sure that it is an amount that you will be able to repay and that you draw up a realistic and honest payment plan.

Alternatively, you could look to take out a loan which is a good option if you suddenly find yourself in a difficult financial situation due to an unexpected expense, such as a house repair or if you need to buy a new car. If you currently do not have a good credit score, then you can still get a loan through a company like Bonsai Finance. These providers offer loans for those that have a bad credit score which can help you to get back on your feet while also allowing you the opportunity to rebuild your credit score, provided that you can keep up with the repayments.

To Conclude

Life can be incredibly stressful when you have money issues. No matter the reason for your financial troubles, there are always steps that you can take to improve your current situation and get back on your feet. The above are all effective ways to do this, and when you combine a few of these together, it could have a significant injection into your finances and help you to get out of trouble.

Keeping a Healthy Body and Mind Connection

body and mindPhoto by Form on Unsplash

Although there are many people that deal with the body and the mind as separate entities, it is actually more beneficial to think of these as two people communicating with each other. A healthy body can bring with it with a clear and organize mind, and in the same way, a mind that is full of anxiety and depression can affect the body in a negative way. To try and keep this connection healthy, here are a few tips that you can use to improve your body and your mind.

Take Some Time for Yourself

Part of staying healthy is ensuring that you are as relaxed and stress-free as possible. To help achieve this, you need to create some time for yourself away from your busy lifestyle. Try to take some time for yourself during your busy week when you can do the things you want to do. This could be listening to some music, meditation, or perhaps looking into more about some herbal remedies. You want to choose a time when you won’t be disturbed, and it can be a good idea to turn off your phone notifications or turn the phone off altogether.


There is a lot of evidence that suggests exercise is a great way of connecting body and mind together. Physically, of course, exercise is a great way of losing weight, building muscle, and improving your general fitness. There is also increasing evidence that exercise can benefit the mind in terms of lifting mood and improving depression. It means by doing this one simple thing; you can create a connection between your body and mind that can benefit both. It doesn’t have to be vigorous exercise either; you can even use techniques like yoga and Pilates which are less strenuous but still beneficial.

Start a Journal or Blog

Many people who deal with stress on a regular basis will often find that they can have trouble sleeping because of the many things going around in their mind. To try and stop these thoughts disrupting your sleep, some people start writing a journal or blog. It can give them a valuable outlet and clear the mind of the thoughts, so they don’t disrupt them. Another idea is to have a paper and pen beside your bed. If you find there is something on your mind that’s stopping you from going to sleep, write it down. This should then allow you to relax with a clear mind. Blogs and journals are becoming increasingly popular for this very reason, much like diaries can be to teenagers, who need to put their feelings and frustrations into words.

By trying to give the body and mind a solid way of communicating, you can start to give both the tools they need to be happy and healthy. The important thing to remember is to try and keep both body and mind balanced by good food, exercise, and the ability to relax and relieve stress.

How to Be a Healthy, Happy Vegan

healthy veganPhoto by Hermes Rivera on Unsplash

There’s a lot of interest in veganism at the moment, and it’s become something of a media hot topic. Vegetarianism started to become more popular in the Nineties, and the range of vegetarian options in supermarkets and restaurants expanded accordingly. Now the same interest is being shown in veganism, and the variety of vegan foods and recipes is expanding by the day.

A small proportion of people throughout history have led vegan lifestyles, but far fewer than have been vegetarian, and that’s always been in the minority. So what has sparked this current interest, and can you truly lead a healthy, happy life on a vegan diet?

Why has veganism become so popular?

The current focus has been sparked in the same way as most other fashion trends generate interest in a topic. A few people who are influential in the media start to talk about how great being a vegan is, their words get picked up, and in a short space of time, everyone is getting excited about the idea.

There are two main reasons why veganism has recently captured the imagination, despite previously only having fringe appeal:

1. Years of scientific study have provided evidence as to the most nutritious foods to eat, the kinds of diets that are best, and the balance of nutrients people need for optimal health. These studies have proven that it’s not only possible but is potentially healthier to eat a well-balanced vegan diet, as illustrated by the vegan bodybuilding meal plan. The notion that there are essential dietary requirements that could only be fulfilled by eating meat and dairy products has been disproved. However, you do need to follow a diet that ensures you get all the micronutrients you need, so it’s not just a case of cutting out meat and dairy and not replacing them with equally high-quality protein sources.

2. The range of plant-based foods has expanded to include all kinds of fruits, vegetables, seeds, grains and leaves that weren’t previously available and many of them, such as quinoa, have become mainstream staples. Chefs and food companies have been taking up the challenge and looking for new ways to make plant-based meals both nutritious and delicious, and many fine dining restaurants are producing inspiring menus with vegan options.

How tasty is vegan food?

One of the issues people face when considering veganism is the fear that the food will be boring and tasteless – all lentils and salads. However, as some enterprising chefs have demonstrated, you can make some amazingly tasty food without using any animal products at all. Vegan chocolate brownies are gooier and richer than standard brownies, and soups made with the right combinations of vegetables, herbs, and spices are easily as good as, if not better, than meat-based soups. There are many ingredients used in regular cooking that can be easily substituted with plant-based equivalents, for example, soy, almond, or coconut milks instead of cow’s milk, so there are very few dishes that can’t be recreated in a tasty vegan version.

It’s clearly possible to be a healthy vegan and be happy with the food you eat. Why not give it a try and find out for yourself?