Staying healthy and paying attention to the self shouldn’t just be as a reaction to illness or negative situations. It should be a constant priority, with self care not only seen as an enjoyable way to live, but also as a preventative measure for worsening health, whether that’s the mind, body or soul.

If you feel as though your self care could do with a significant boost, try the following steps to help you get a better handle on it.

Make Self Care an Official Schedule

You’re not required to explain your self care needs to anyone. However, you may find it a lot easier to relax and keep up with your self care routine if you are open and honest about it. If you have friends who regularly like to socialize, be sure to let them know when you are in need of some time spent alone, or if there is an official day of the week you would like to avoid social plans in order to concentrate on yourself. If you are honest, they will understand. This is better than saying yes to all social and personal life responsibilities, and then becoming frustrated trying to fit self care time around all that.

If you live with others, whether roommates, a partner or a family, be sure to speak about when you need time alone, or which rooms are off limits when you need privacy.

If others know and understand, they can work with you to achieve your self care goals.

Set Up a Home Retreat

For those moments when you need relaxation time spent in a quiet environment away from the pressures of life and from others, you’ll require a room or space within your home where you can comfortably retreat to. You’re more likely to be able to relax and concentrate on yourself when you find a spot which isn’t usually spent working or as part of your living area. It’s much better for your self care retreat to only ever be used for self care, so that your mind can focus while you are there.

Consider how you would best optimize the space for your own comfort needs, and which surroundings and furnishings will best help to relax you.

Decide what function you want the space to serve – will it be a comfortable place to meditate? A place to sit and write in your journal? Perhaps just a cozy spot to curl up with a book?

Once you know how you best intend to use the space, fill it with things you love. Consider relaxed seating like that from Comfy Sack, fill with soft furnishings and relaxing colors, and add finishing touches like scented candles or incense. Anything that helps you to relax.

Pay Attention to Your Health

During a busy and demanding lifestyle, it’s easy to either ignore symptoms of declining health or fail to notice at all. These could be subtle symptoms, such as constantly feeling exhausted, feeling less positive about things or maybe just feeling run down. These are clear indicators that more focus is needed on your self care and personal routine.

If you are feeling run down, try the following methods to take better care of yourself:

• Always try to get enough sleep. If you feel exhausted, this could be a sign that you’re not getting enough – even if you always thought that you were. Try going to bed earlier and taking measures to eliminate distractions, and set your bedroom up to be a relaxing haven. A lack of sleep can also contribute to a less effective immune system and lower cognitive function, so it’s important to hit the hay in the best way.
• Consider whether you are working too hard. When was the last time you had a proper day off, or a full vacation? Being overworked can lead to strains on your body and your mind, so think about your work schedule carefully and take time off regularly.
• Ensure that you are getting plenty of exercise. A healthy fitness routine will not only keep your body in shape and working as it should, but can also help to make you feel more motivated. Find an exercise you enjoy and couple it with relaxation exercises and stretches, like yoga, as these can really help the mind, too.
• Make sure that you are consuming a healthy diet. Good food will make you feel better, it’s as simple as that. Having a healthy and varied diet will keep you energized, feeling your best and keep your body in the best shape. This includes drinking enough water, as dehydration and lack of water consumption can lead to feeling sluggish and contribute to headaches.

Care Less About What Others Think

This can often be difficult to accomplish. It’s a natural desire to not want to upset others and to spend time helping those around you, especially family and friends. However, in order to truly fulfil your own needs, you need to learn when to say no – without feeling guilty. Trying to please everyone, at all times, is impossible, and it’s only you who will end up suffering due to the effort you’re going to.

Say ‘yes’ to plans and people when you want to, and when it’s right – and always be sure to say ‘no’ if you don’t want to do something, or if you know that you need some time spent alone for a change. The people that matter will always understand, and the people who make you feel guilty for it perhaps shouldn’t be part of your plans anyway.

In Summary

Self care shouldn’t be considered a luxury or an afterthought. Self care is fundamental to your own wellbeing, health and happiness – and not only that, but it’s your base right. Be honest with yourself in regards to what would make you happy and help you to relax when it comes to self care, and make sure you never feel guilty about taking the time to put these plans into action.

 

Nothing boosts your confidence like a bright healthy smile. And the good news is there are lots of things you can do right at home to give you the smile you are after. Here are 7 tips for a brighter smile.

1. Stay Away from Red Wine and Coffee

Food and drinks that are dark in colour will not only stain your carpet, they can also stain your teeth.

Red wine, coffee and coloured drinks can leave a residue behind and dull your pearly whites. One way to get around it is to limit the amount of red wine and coffee you consume and if you do partake, be sure to rinse your teeth immediately with water after drinking. This will rinse away the residue before it can leave a stain.

2. Ditch That Smoking Habit

If you are a smoker, it is very difficult to keep your teeth bright and healthy. To get a bright white smile, the best thing to do is to quit smoking. Nicotine and tar from your cigarettes are absorbed into the pores of your teeth, turning them yellow.

Often tobacco stains are difficult to remove because they occur over years of smoking and nicotine stains both the surface enamel and the inner layer of dentin. Smoking not only stains your teeth but also contributes to bad breath and puts you at higher risk for oral cancers and gum disease. So do your teeth and gums a favour and quit smoking.

3. Get To Your Dentist Every 6 Months

Your 6-month dental visit ensures that your oral hygiene is on track and a regular cleaning from your hygienist gets rid of plaque and tartar build-up that can dull your smile. Dr. Pamela Li, a dentist in downtown Ottawa can also advise you on a professional teeth whitening treatment to make your teeth shine.

4. Brush With a Whitening Toothpaste

Your dentist may recommend a whitening toothpaste to help polish your smile Whitening toothpastes can help get rid of surface stains on your teeth from drinking coffee, or red wine but it won’t help with deeper stains beneath the surface. Many brands of whitening toothpaste also contain small amounts of hydrogen peroxide to help whiten your teeth over time.

5. Brush after each meal and floss every day!

Keeping your teeth and gums healthy through regular dental check up at a dental office in Oshawa goes a long way for a brighter smile. Use a fluoride-based toothpaste. It will help strengthen your tooth enamel and prevent tooth decay. Also, avoid rinsing your mouth after brushing as this rinses away the benefits of fluoride.

Flossing alone won’t change the colour of your teeth, but it removes food particles and plaque from between your teeth, which makes your whole mouth healthier.

Dentists also recommend brushing at least twice a day and after every meal, if you can manage it. This rinses food particles from your mouth after a meal and prevents plaque and harmful bacteria from building up.

6. Eat Some Crunchy Fruits and Vegetables or Chew on Some Gum!

If you can’t get to your toothbrush after a meal, take a bite of a crunchy apple, or a piece of celery or carrot. The vitamins in the fresh fruits and vegetables will help build strong teeth and bones, and they will also help clean your teeth as you eat them.

Chewing sugar-free gum is also a great way to clean your teeth. As you chew it removes debris from your teeth and it stimulates the production of saliva which can reduce the harm acid and bacteria causes in your mouth and strengthen your tooth enamel.

7. Try Some Bright Red Lipstick

If all else fails, try wearing some bright red lipstick with cool blue undertones. The colour makes your teeth appear whiter next to your lips. Pick a berry or deep red for the most dramatic effect and stay away from yellow-based reds, these tend to make your teeth appear more yellow.

It took me almost 10 dentists before I was able to find one which the kids didn’t hate, and that man was Dr. Kami Hoss. Sadly, just after we found Dr. Hoss, he relocated his offices from Los Angeles to San Diego, but that didn’t stop me. In fact San Diego has a great dental community and because of how the kids felt about their new dentist, we would make the 6 monthly trip from LA to SD so that they could get their dental checkups. Just after I found Dr. Hoss I asked him how I could get the kids to care more about their dental health, and the tips he shared with me worked a charm. If your kids aren’t too interested in dental health, here are the tips which helped my 3 kids to get engaged.

Information

We can often be guilty as parents of telling our kids what to do without actually explaining why they should be doing it. When it comes to brushing their teeth do your kids actually know what they are doing and why? Once you explain this to them you may very well find that they become a lot more engaged in what they are doing.

Routine

Kids love doing things as a family and that includes brushing teeth together! My husband and I decided that we would all brush our teeth at the same time morning and night, and the 7 o clock club was born. Within just a few days of setting this up the kids would start shouting us 15 minutes before 7, to give us an early warning that it was almost time to brush our teeth. I was stunned at how engaged this got the kids and with regular brushing came more questions from them about their dental health, mission accomplished.

Ownership

Kids love having their own things and one great piece of advice which Dr. Hoss gave me was to let the kids choose their own toothbrushes, something which I hadn’t done previously. This worked incredibly well and the kids could’t wait to get their new brushes out of the packaging and get started on their teeth. So simple yet incredibly effective.

Marks Out Of Ten

If you have a friendly dentist who is good with kids then ask them to mark your kids’ teeth out of ten when they go for a checkup. We did this with my 3 and it became a real competition to see how could get the highest marks. I even decided that there would be a trophy for the winner, and they could keep it until the next 6 month checkup. This was easily one of theist ways in which we got the kids more engaged about caring for their oral health and it is a tip which I am sure can work very well for you and your kids.

Give them a try and see what works best.

 

A lot of people are under the false misconception that the only people who go to a therapist are “messed up.” However, the truth is that therapy isn’t just a means for “repairing” something. Regardless of what you’re facing in life, anyone can use a little extra support.

Therapists use their knowledge to help you handle the challenges that life can throw your way and consider managing your obstacles in a new way. Before you decide that therapy isn’t for you, take a look at some of the ways that you could benefit from it.

Better Well-Being

Seeing a therapist is good for your overall well-being. Just as you can practice daily self-care by doing things like taking a shower, shaving your face, and combing your hair, you should also do the same with your mind.

Therapy is self-care for your brain. It balances out anything that’s going on in your brain that needs to be sorted through. Going to a therapist means quite the opposite that you’re “crazy” or that there’s something wrong with you. In fact, people that regularly see a therapist are much healthier overall!

Improved Relationships

A lot of relationships suffer from being dysfunctional. When two people come together who don’t have the best tools to manage their emotions, emotions can run high.

However, therapy can help you get rid of bad habits and improve communication. By strategizing methods to handle conflict, you can improve not only your marriage but also your friendships.

You Can Find Your Purpose In Life

Just because you have a career doesn’t mean that it defines you. Therapy can help you discover the roots of who you truly are. Have you ever stopped to ask yourself what really drives you?

Sometimes life can get so busy that you don’t take the time to uncover your true self and passions. A therapist can help you do that.

Self-Acceptance

Some people may have never suffered any traumas in their life, nor have they ever really gone through anything particularly distressing; however, they struggle with accepting themselves as they are.

Even though you may not necessarily be depressed, you may suffer from being self-critical and low self-esteem. A therapist can help you find practical ways to appreciate who you are and love yourself just the way you are.

Therapists come in all shapes and sizes. Some lean more on the side of life coaches, while others are full-fledged psychotherapists. You may choose a different kind of therapy, depending on your specific set of needs.

The idea is to make yourself a happier and healthier person. Who couldn’t benefit from that?

 

Once you’ve moved to a new area, one thing to consider next is what dentist to choose for your pressing dental needs, whether routine or specialist. Choosing a dentist isn’t easy, whether you want one for ongoing care or a specific, perhaps cosmetic, treatment.

However, by accounting for the following factors, you can significantly narrow down the list of palatable candidates and so help to make your final decision a lot less arduous to reach.

What services the dentist offers

We’ve already touched upon two broad categories of dentistry, but you have to remember that the procedures and treatments available can significantly differ even between individual dentists. Therefore, you should carefully research exactly what each candidate offers.

It will all depend on the given dentist’s training, and differences in services can be subtle. For example, some dentists may offer invisible braces, but not necessarily the Invisalign variety.

If you request a service not offered by your dentist, they might refer you to a colleague, the Consumer Guide to Dentistry cautions.

How the dentist can react to dental emergencies

Like with a medical emergency, you can’t be certain when a dental emergency will strike. For this reason, you should consider the dentist’s contingency arrangements for a situation like this.

A dental emergency is classed as a dental issue where abrupt oral damage results in pain and restricts or prevents oral activities like eating. Examples of dental emergencies can include broken or lost teeth, oral abscesses and inflamed dental pulp.

How the dentist will put you at ease

Don’t feel bad if you are anxious about visiting the dentist; it’s actually a common issue. That’s why many dental practices purposefully go out of their way to assuage nervousness in patients.

Nonetheless, not all practices will necessarily resort to the exact same means of soothing patients – which is why, during your first consultation with a dentist, you should ask them what comforts they offer. These comforts may include headphones, aromatherapy and even massage.

The location of the dentist’s clinic

Colgate advises you to choose a dentist near your home or workplace, as this would ease your efforts to schedule visits and attend them on time.

You could be pleasantly surprised by how easily you can find even providers of specialist dental treatments locally. One such provider is Ten Dental, which employs dentists in Balham, Wandsworth and Clapham, meaning a pleasing spread of dental professionals across the UK capital.

The reputation of the dentist or their clinic

Your friends and relatives could be great sources of recommendations regarding dentists, perhaps even going as far as providing insights into particular dentists’ personalities and those of their office staff. You could also learn how long you usually have to wait to meet a particular dentist.

Of course, you could try trusty, old-fashioned Google for recommendations, too. If the dental group has won multiple awards, this would obviously be another positive sign. Ultimately, take your time deciding on a dentist to save yourself potentially having to rush the decision later.

 

Do you live in or are you traveling to areas that have a high prevalence of mosquito-borne diseases? If so, it is crucial to take extra caution to protect yourself and your loved ones. Mosquitoes cause diseases such as yellow fever, malaria, and dengue fever—all which can be life-threatening. Even if you live in a relatively safer zone, you can use some of these tips to reduce your chances of catching an infection. Below are the ways you can protect yourself from illnesses caused by mosquitoes.

• Spay your yard

Spraying your yard is one of the best ways to practice mosquito control. Yard spraying is serious business, so you need a professional to do it for you to avoid possible exposure to harmful chemicals. These toxins can harm your children, pets, natural plants, and harmless insects. If you are inexperienced, you may also waste the spray by doing it the wrong way. A pro will also identify hidden areas in your compound which can be possible mosquito breeding spots.

If you are entertaining guests outdoors, spray the area at least 24 hours before you use it. If the party or get-together will go late into the night, use repelling candles and lanterns. You can hang them up or place them on a flat surface. Place them strategically to cover most of the area. Look for candles which contain geraniol, the most effective ingredient at repelling mosquitoes.

• Drain away stagnant water

There should be no standing water in your compound. Check for water contained in idle toys, plates, cans, buckets, flowerpots, and small holes on the ground. Chlorinate your swimming pool to repel mosquitoes.

• Invest in natural repellants

There are plants which produce chemicals that ward off mosquitoes. Some essential oils also help in repelling mosquitoes. Examples of mosquito-repelling plants which you can plant in your garden or near your house include peppermint, basil, thyme, and catnip. Some examples of essential oils known to be effective against mosquitoes are eucalyptus, clove, and lemongrass.

• Apply a repellant or put on a spray

Sprays or repellants which contain DEET are safe for both adults and kids. Other options include picaridin, oil of lemon, and eucalyptus. You may need to reapply these repellants regularly as per the specifications to keep them active.

• Protect yourself with the correct dress code

Mosquitoes love dark colors such as black and navy. Avoid these as much as possible and invest in light-colored and lightweight clothes which cover most of your skin. These include caps, tops with sleeves, and trousers. Mosquitoes also bite down on your feet, so you should protect your feet by wearing high socks and high-top sneakers.

Staying indoors as much as possible may also keep you from mosquito bites. Most mosquitoes bite at dawn and dusk, but the ones thought to carry Zika will attack you during daylight hours. Repair any broken doors and windows so that you can keep these insects from entering your house.

 

Every single person wants to maintain his or her mental and physical wellbeing, but the question is, how can you do this? You’ve been told that doing this will improve your quality of life, but you have no idea where to start adopting better and healthier habits. That is why this article will go over 6 tips that, when pursued, will help maintain your overall health.

Take the example of staying physically healthy, for instance. In order to maintain your physique and elevate your energy levels, it’s important that you stay physically active at all times. This, among other beneficial habits, will be explained in more detail below.

• Stay physically active

In order to stay physically fit, you must exercise everyday and stay active. Even if you don’t have the time, you can at least try doing this every single other day. This, then, will improve both how you look and feel.

Physical activity releases endorphins in the brain, after all, or the feel-good chemical.

• Eat a nutritious diet

Food is fuel that your body needs for the sake of energy, and the type of meals that you eat are thus tremendously important for your overall wellbeing.

The sooner you get into the habit of eating a nutritious diet, the better you will feel.

• Realize when you need help

You are always responsible for your own wellbeing, but there are times when you simply will need help in order to get back on track. In particular, there are some moments in your life where you may realize that you need to receive treatment from a professional facility, for a particular problem that you are facing.

This could be a mental health problem such as a severe form of depression, or something even much worse. Rather than suffering the prolonged consequences of letting this go unattended, you should take action, and you can do so, in this case, by reading more about how the clinical team at edentreatment.com can aid with improving your mental state.

• Get enough sleep

At this moment in time, how much sleep are you getting every single night? The healthy adult needs at least 7-9 hours to be fully rejuvenated for the following day.

In order to make sure that you abide by this habit, you need to make a point of going to bed earlier, and avoid spending time on your mobile phone before you sleep, as well.

• Pursue a hobby and other activities you enjoy

By pursuing a hobby or other activities that make you happy, your mental health will also reap the benefits.

• Accept yourself

When you accept yourself in terms of who you really are and what your interests in life are, you are also elevating your quality of life.

You will be a lot happier, and you will wake up each morning with a newfound sense of inspiration and positivity. This is, after all, what anyone would want to achieve, at the end of the day.

These tips and tricks are guaranteed to improve your overall wellbeing, so long as you take them to heart and incorporate them into your lifestyle.

 

With the warm weather months already upon us, it’s important to take the proper precautions against canine heat exhaustion. Here are a few facts and tips that will help you keep your canine bestie cool and comfortable all summer long.

Summer is the time of year when we want to enjoy plenty of outdoor time with our pups and play lots of games of fetch and frisbee in the park. However, even though your pooch will probably have the time of their life running and jumping and romping in the sunshine, they may become dangerously overheated, and if their temperature rises above 103-degrees, there is a real risk of organ failure.

Symptoms of heat exhaustion may be difficult to spot at first – if your dog was just playing, the indication of heat exhaustion might be easily mistaken for fatigue after vigorous exercise. While dog’s may be panting and drooling somewhat heavily, if they are overwhelmed by the heat, they may also exhibit the following symptoms:

• Nausea
• Fainting
• Diarrhea

The weather doesn’t have to be exceedingly hot to trigger heat exhaustion symptoms, nor does a dog have to have exerted themselves to an excessive degree. Here are a few precautionary measures you can take to ensure your dog never succumbs to the heat.

• Keep water available at all times. Bring bottles of water and a bowl to the park, beach, or wherever you plan to enjoy the outdoors with your pup.
• Rest in a shady spot. Don’t sunbathe with your dog – always stay in the shade.
• Never leave your dog in an unattended car. No matter what the weather is, leaving your dog in a car is dangerous. A car can heat up to more than 100-degrees on a 70-degree day if it is parked in the sun.
• Make sure you keep your home cool. It’s important to adjust the climate control or keep fans going while your dog is in the house to make sure it’s always at a healthy temperature. After all – your pup can’t sweat, and they’re always wearing a coat!
• Take your dog out in the very early morning or early evening. Go for your walks and hikes early enough to be able to enjoy moderately cool weather when the summer months begin to really swelter.

Older dogs, puppies, breeds with heavy coats, and dogs with medical conditions are especially susceptible to heat exhaustion. Make sure to keep a close eye on vulnerable dogs in warm weather, particularly when the weather is humid in addition to being hot. If you have a chubby dog, talk to your vet about weight loss strategies because hot weather can be especially dangerous for obese dogs. Regardless of whether you feed your dog Nutrish, Blue Balance, or Zignature, DCM, obesity, high blood pressure, and other weight-related conditions can make your dog dangerously prone to overheating.

If your dog becomes overheated, you can give them a cool (not cold) bath, give them water, and contact your vet for further steps.

I’m a diehard dog lover, and when I’m not writing about dogs, you’ll probably find me at the dog park with my two rescue girls!

 

Mental health is often overlooked and neglected. You may not even realise you are doing it; perhaps through long nights spent working, or through constant dismissals that ‘everyone has bad days’ and ‘it’s okay to be tired all the time when you’re working so hard.’ Does this sound familiar?

Your mind is what makes you you. Obtaining a healthy mindset shouldn’t be ignored and can lead to negative consequences down the line. It’s essential to take control of your mental health, and therefore, your own positive life.

Look After Yourself

An optimistic mindset stems from making all the right decisions in your self-care. You need to make conscious decisions to eat healthily and get enough exercise. The latter doesn’t have to mean hours spent at the gym to stay in shape – it can mean gentle exercise such as a peaceful evening walk or perhaps an hour spent doing yoga or meditation. Choose an activity which works for you and which you enjoy. After all, if you don’t enjoy your chosen activity, you won’t want to do it. Eating sluggishly and consuming junk will only leave you feeling less than your best, and this can take a toll on your mental health and motivation.

Know Your Limits

If you know that agreeing to do another overtime shift again is going to make you feel miserable, don’t do it. If you’ve made the effort to socialise an extreme amount in a short space of time and you simply don’t have the energy to do it again for a while, that’s okay too. Don’t push the boundaries of what your mental health can cope with. It’s okay to say no sometimes, and taking the time to understand better how far you can go with something before it takes a toll on your mind means you will know better when to stop.

Extinguish Negative Relationships

If any relationship in your life is making you feel low and aggrieved, whether this a romantic relationship, family relationship, or a friendship, then you shouldn’t be in it. It can be very difficult to make the steps to remove yourself from an abusive or negative relationship, but for the good of your mental health, you should do so as soon as possible. Seek the support and help of people who do care about you to make the transition easier. You should pay attention to the signs of negativity when they arise.

If you are left feeling low or depressed due to a bad relationship, don’t hesitate to seek professional help, such as igniteteentreatment.com.

 

Make Time for You

The key to good mental health is making time for the things which you love. You may feel social pressure to meet obligations and socialise with people during your free time, but it’s also crucial to spend time alone, too. This way you can explore hobbies and pastimes which make you happy, and it can help to refresh and revitalise you.

You should also make plans to go on holiday or take a trip from time to time, to recharge your batteries.