Being on a plane for hours on end can take a toll on your body, from dehydration and poor circulation to jet lag and fatigue. You might also experience some form of sickness or discomfort, such as swollen limbs, eyes, or a running stomach.

To ensure a comfortable and healthy travel experience, it’s important to take care of yourself before, during, and after your flight.

In this article, we’ll share some essential health tips that you can use to stay healthy and comfortable on your next long flight.

10 Essential Health Tips for Long Flights

Here are some health tips for long flights to help you avoid uncomfortable problems

1. Drink more water

Plans are known for their low humidity. A comfortable indoor humidity is around 30 to 65 percent, while that of an airplane is around 10 to 20 percent. As a result, you need proper hydration to be able to handle everything the long flight sends to you.

Water is preferred over electrolyte-heavy beverages and fruit juices. Also, avoid caffeinated beverages such as soda and caffeine while on the plane.

It is advised to take a bottle of water every hour on the plane, as this will help you visit the bathroom more frequently, which gives you an opportunity to stretch your legs.

2. Wear comfortable clothes

When going for a long flight, it is advised to pick clothes that give you maximum comfort and allow for proper breathing and easy movement.

Tight clothes are bad for long flights; they slow down the flow of blood circulation in your body, which increases your chances of developing motion sickness.

Also, go for clothes made of breathable fabric such as cotton, linen, rayon, nylon, and polyester.

Additionally, get some compression stockings as they help prevent your feet from getting swollen and the appearance of deep-vein thrombosis and blood clots.

3. Do not skip breakfast

Skipping breakfast increases your craving for unhealthy food or snacks later during the day, which isn’t good for you, especially on long flights. Get a healthy breakfast and avoid the delicious buffet at the lounge or hotel.

In addition to having a healthy breakfast, pack some healthy snacks in your bag, in case you don’t get lucky to have healthier options on the plane meal menu.

This can help you avoid unhealthy snacks and overeating.

4. Avoid alcohol

One of the potent health tips for long flights is to avoid alcohol. Alcohol threatens your airplane wellness.

It increases the rate of your body’s dehydration and makes it difficult for your cells to absorb oxygen. This makes you more stressed and uncomfortable on the plane.

5. Exercise your calves

Scientifically, long flights have been shown to increase the risk of developing deep vein thrombosis (DVT). One of the ways to reduce the risk of DVT is to exercise your calves.

This can be done by simply walking to the back of the plane and back, using the restroom frequently, or tapping your feet to keep your body ahead.

Also, you can try out some leg stretches. All you have to do is; simply bend and bring your chest down to meet your thighs and stretch back upwards. You can do this repeatedly for some minutes at intervals.

6. Wear compression socks

Wearing compression socks during long flights is an essential health tip for long flights because they help prevent deep vein thrombosis (DVT), a condition where blood clots form in the deep veins of your legs due to prolonged immobility.

Compression socks apply gentle pressure to your legs, promoting better blood flow and reducing swelling.

This improved circulation helps minimize the risk of blood clots, which can be a serious health concern during extended periods of sitting, such as on long flights.

7. Breathe and meditate

Take some deep breaths to relax after settling on your seats. Also, you can try out some breathing and meditation techniques, as they help, especially if you are nervous about flying or stressed from the long hours.  

8. Take care of your skin

The low humidity in the cabin can cause dry skin. Use a moisturizer to keep your skin hydrated. You can also use a face mist to refresh your skin throughout the flight.

Apply lip balm to prevent dry and cracked lips. Use eye drops to prevent dryness and irritation. Avoid wearing makeup on the flight as it can dry out your skin.

9. Rest and sleep

Bring a travel neck pillow, earplugs, and an eye mask to help you sleep on the flight.

Resting and sleeping can help you avoid jet lag and feel more refreshed when you arrive. Also, try to sync your sleep with your destination’s time zone to reduce jet lag.

10. Practice good hygiene

Use hand sanitizer or wash your hands frequently to prevent the spread of germs. Use disinfecting wipes to clean your tray table, armrests, and other surfaces.

Conclusion

Long trips can also be fun if you practice what has been listed above. If you have any health issues, ensure to consult your doctor before going on a long flight.

The post 10 Essential Health Tips for Long Flights first appeared on You Must Get Healthy.

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New England Journal of Medicine has shown evidence of human and animal research on the wide-ranging health benefits of intermittent fasting. Intermittent fasting improves blood pressure, benefits heart health, improves cell repair processes, and reduces inflammation.

However, intermittent fasting can be a challenging dietary approach for many people. Many people may struggle with intermittent fasting due to various reasons, such as hunger and cravings, lifestyle and social pressure, medical conditions, lack of preparation and planning, and psychological factors.

This article will examine how to motivate yourself to do intermittent fasting.

10 Ways To Motivate Yourself To Do Intermittent Fasting

Here are some of the most effective ways to motivate yourself to stay committed to your fasting schedule:

1. Set goals

One of the significant ways to motivate yourself to do intermittent fasting is to set goals.

What is your goal in embarking on intermittent fasting? Is it to lose weight? Is it to allow your body time to rejuvenate itself?

If weight loss is your goal, track your progress to examine the results. You will be motivated to continue fasting when you begin to see results.

2. Start gradually

Intermittent fasting can be daunting, so start gradually by incorporating shorter fasting periods into your routine.

Begin with a 6-hour fast, and then gradually increase the duration of your fasts to 8 hours and then 12 hours.

3. Keep a record of the health benefits

Another great way to motivate yourself to do intermittent fasting is to record the benefits of fasting.

Knowing that fasting will make you healthier and reduce your risk of heart problems will motivate you to continue it.

A significant way to keep a record of the health benefits of fasting is to open a gratitude journal.

There, you can note all the health benefits that you are thankful for and have noticed about your body since you engage in fasting. This keeps you energized and eager to complete the fasting.

4. Plan your meals

Meal planning is an invaluable tool that will help you stay healthy and lose weight.

Therefore, plan your meals in advance, and make sure they are healthy and balanced.

Knowing what you will eat during your eating window can help you avoid overeating or making unhealthy food choices.

Plan your meals to include nutrient-dense foods that will keep you satisfied during your eating window. This can help reduce cravings and make fasting easier

5. Fast with your spouse or friend

Doing intermittent fasting with a spouse or friend is one way to motivate yourself to do intermittent fasting.

This is because you both will support and encourage each other through fasting. Additionally, you both can serve as accountability partners for yourselves. Above all, it makes fasting interesting.

6. Stay hydrated

When you’re well-hydrated, you’re less likely to confuse thirst with hunger, which can help you stick to your fasting plan.

This is because dehydration can cause feelings of hunger, even if your body doesn’t actually need food.

Drinking water, tea, or coffee can help manage hunger pangs and keep you feeling full during fasting periods

Furthermore, drinking enough water can help you feel full and satisfied, which can make it easier to resist the temptation to eat during fasting periods.

Being properly hydrated can also improve your overall mood and energy levels, which can help motivate you to stick to your fasting routine.

7. Reward yourself

Rewarding yourself plays a significant role in keeping you motivated throughout fasting.

Reward yourself when you reach a milestone, such as fasting for 12 hours. It can be a massage or field trip.

This will encourage you to fast for more hours for more significant rewards.

8. Track your progress

Tracking your progress is an effective way to motivate yourself during intermittent fasting.

By keeping track of your progress, you can see how far you’ve come and how much closer you are to achieving your goal.

You can do this by using a food diary or fasting app.

9. Join a wellness group

Last but not least, the way to motivate yourself to do intermittent fasting is to join a wellness group.

You can draw from the success story of others and run on them. Also, you get more support and encouragement from the team that will keep you going.

10. Keep yourself busy

Staying busy is an important aspect of intermittent fasting because it can help distract you from thoughts of hunger and food cravings.

When you’re focused on a task or activity, you’re less likely to think about food, which can help you stick to your fasting schedule.

When does fasting start?

This is one question that confuses many people. Fasting starts immediately after you take your last bit of food. Fasting helps your body burn stored glycogen, a type of sugar in the liver and muscles. The body burns glycogen for energy.

How to correctly break your fast after intermittent fasting

It is one thing too fast. It is another time to know how to break your fast correctly. If you fast correctly and break wrongly, it will destabilize your body system. When breaking your fast, take water first.

Afterward, eat healthy protein foods such as fish, meat, chicken, and eggs. Avoid foods that are high in sugar and calorie-dense. Ensure you eat in moderation during your window period. Eating without stopping will defeat your purpose of fasting.

Conclusion

Intermittent fasting is one of the wellness activities that makes you healthier. Although it can be very challenging to begin and stick to the dietary plan, the above effective ways on how to motivate yourself to do intermittent fasting can help you immensely.

The post How To Motivate Yourself To Do Intermittent Fasting first appeared on You Must Get Healthy.

The post How To Motivate Yourself To Do Intermittent Fasting appeared first on You Must Get Healthy.

Fathers go to great lengths to ensure that things go smoothly. However, keeping the engines running can be physically and mentally demanding. 

Most dads get zero credit for the remarkable job they do, and some times it can take a toll on their mental health. Seeing that it’s almost Father’s day, it’s appropriate to have this article published.

So to help you stay mentally fit as a dad, we’ve decided to share 10 mental health tips for dads in this article.

1. Get enough sleep

Sleep is needed for a healthy mind and body. When you’re not getting enough sleep, you may feel tired, irritable, or even depressed. Lack of sleep can also raise stress levels which can lead to anxiety attacks. 

If you don’t get enough rest, you’ll find it hard to cope with everyday life. You might even start to lose interest in activities you used to enjoy.

Getting more sleep will improve your mood and give you more energy throughout the day.

2. Exercise regularly

Regular exercise helps reduce stress and improves self-esteem. It also increases blood flow, relieves tension, and boosts immunity. At least two and a half hours of moderate aerobic activity weekly is required. 

This includes 30 minutes of vigorous aerobic activity every other day. For example, brisk walking counts as moderate physical activity, while jogging or swimming is considered vigorous. You can find out about some more fitness tips for dads.

3. Eat well

A balanced diet full of seasonal whole grains, fruits, and vegetables is important for overall health. Eating right means eating foods rich in vitamins, minerals, and fiber. 

These nutrients provide energy and keep your immune system strong. They also protect against heart disease, cancer, and diabetes. Try to eat five servings of fruit and three servings of veggies each day.

4. Avoid smoking

Smoking is unhealthy for your lungs, heart, and brain. It causes cancer, impairs lung function, and weakens bones. Quitting smoking is one of the best ways to boost your mental health.

5. Manage your anger

Anger is a strong emotion that manifests in all of us from time to time. However, when anger becomes chronic, it can cause serious problems. 

Anger management techniques include:

• Recognizing what triggers your anger
• Learning how to control your temper
• Developing healthy coping strategies to deal with stressful situations.

6. Be positive

Positive thinking has been proven to have many benefits. Being optimistic about the future could help you live longer, happier lives. 

Studies show people who think positively tend to experience fewer illnesses than those who focus on negative thoughts. Also, they tend to recover faster from illness. Positive thinkers are less likely to suffer from depression and anxiety.

7. Relax and breath

Relaxation exercises such as tai chi, meditation, and yoga can help relieve stress.

Stressful events and difficult emotions can leave you feeling anxious. By taking some time out to relax, you’ll be able to handle these feelings better.

8. Take breaks

Stress often leads to burnout. Burnout happens when you become overwhelmed by work and responsibilities.

Taking regular breaks can prevent burnout and allow you to recharge. Make sure to take breaks during the day to avoid becoming overworked.

Also, in addition to taking breaks, you should buy gifts for yourself, take yourself out, and practice self-care.

9. Spend time with your kids

There are so many emotional benefits that comes from spending quality time with your children.

The more time you spend with your kids, the better at fathering you will be. Your self-esteem will improve, the bond between your kids will grow stronger, and engaging in activities with them will boost your mood.

10. Communicate with your partner 

Another useful mental health tip for dads is to maintain and regularly communicate with their partner. Dads should be comfortable with their partners and discuss issues with them.

Connect, talk, listen, ask questions and find out what each other really needs. It will put you at ease as a handle your role as a dad.

Conclusion

Although being a dad can be challenging, it also has its perks, which provide real satisfaction and meaning to your life. However, adhering to these mental health tips for dads can ensure that you do your duty optimally and give your best as a father.

The post 10 Heartwarming Mental Health Tips for Dads first appeared on You Must Get Healthy.

The post 10 Heartwarming Mental Health Tips for Dads appeared first on You Must Get Healthy.

For someone who is 70 years old and above, it is crucial to pay close attention to your health and make necessary changes to your lifestyle to keep yourself healthy.

At 70, your body is more delicate, fragile, and sensitive. You are more susceptible to diseases than a younger person.

Also, you get to struggle with old age-related medical issues. To live happily at this age is to live healthily. So what are the health tips for 70-year-olds?

In this article, we will explore the major health tips every 70s old should abide to enjoy their old age.

10 Health Tips For 70-Year-Olds

Here are seven major healthy tips for 70-year-olds.

1. Regular exercising

Regular exercising is one of the major health tips for 70-year-old to maintain physical health. Older adults that exercise regularly live better and longer lives than those that don’t.

A study of adults 40 and older showed that taking 8,000 steps or more per day results in a 51% lower risk of death from all causes. It mustn’t be something serious.

At this age, your body muscles aren’t that very strong. It can be simple things such as walking the dog, gardening, or using the stairs instead of the elevator.

Also, a 2019 study from NIA’s Baltimore Longitudinal Study of Aging discovered that moderate to vigorous physical activity enhances muscle function, regardless of age.

Staying active helps 70-year-olds to achieve a lower risk of age-related decline in muscle function.

2. Make healthy food choices

Making healthy food choices will protect you from numerous health issues as you age. Your body system is delicate as a 70-year-old, so you must be careful with your food choices.

The 2020-2025 Dietary Guidelines for Americans outlined healthy eating guidelines for each stage of life that involves eating lots of vegetables, fresh fruits, lean proteins, healthy fats, and whole grains.

Mediterranean and low-salt diets are highly recommended for 70-year-olds. A 2021 study on the eating patterns of over 21,000 participants showed that those that followed the Mediterranean food pattern significantly reduced their risk of sudden cardiac death.

Also, a low-salt diet, called Dietary Approaches to Stop Hypertension (DASH), has been shown by Studies to effectively reduces the risk of heart disease, type 2 diabetes, and blood pressure and help older adults maintain a healthy weight.

3. Get enough sleep

Older adults need seven to nine hours of sleep to maintain a healthy life. Sleep is essential for maintaining a good memory. 

A study of adults older than 65 showed that poor sleep quality is linked with problem-solving and concentrating issues.

Another study showed that adults in their 50s and 60s who sleep for six hours or less at night have a  higher risk of developing dementia.

Generally, a 2021 study stated that older adults who lack adequate sleep have a higher risk of dying within the next five years.

4. Quit smoking

A study carried out on 55 to 74 years olds showed that current smokers had three times more risk of dying in the six-year follow-up period compared to those who had never smoked.

Smoking is very dangerous to your health and exposes you to cancer, stroke, lung disease, and heart attack. It deteriorates your overall health. Quit it now!

5. Avoid alcohol

One of the health tips for 70-year-olds is to avoid alcohol. Due to the social and physical change that comes with aging, older adults tend to be more susceptible to alcohol misuse.

This makes them more vulnerable to the consequences of alcohol. Heavy alcohol consumption affects your vital organs, including the brain.

A 2016 study showed that heavy drinking for an extended period leads to poor heart health in older adults.

6. Visit the Doctor regularly

As an older adult, ensure you visit the doctor regularly. Go for health screenings and checkups.

A 2021 study stated that getting regular checkups helps doctors detect chronic diseases early and reduces the likelihood of diseases such as cholesterol levels and high blood.

Get a doctor and stick to him or her. Avoid changing doctors every time.

7. Get involved in hobbies and leisure activities

One of the ways to enhance your mental health as an older adult s to get involved in hobbies and leisure activities. Adults that participate in social leisure activities have a lower risk for certain health issues.

For instance, research showed that older adults who read or engaged in other hobbies for at least an hour daily have a decreased risk of dementia than those who spent less than 30 minutes a day.

Also, another study has shown that older adults who participate in community volunteer programs have increased interest in life and reduced loneliness.

8. Take medications as prescribed:

As a 70-year-old, it is very likely that you are on a few medications. Hence, an important health tip for 70 year olds is to take their medications as prescribed.

Taking prescription medications as prescribed is essential for maintaining good health and avoiding unwanted side effects or complications.

9. Practice good hygiene

Practicing good hygiene is important for people of all ages, but it is especially crucial for 70-year-olds because their immune system is not as strong as it used to be.

As people age, their body’s ability to fight off infections decreases, making them more vulnerable to illnesses and infections.

Good hygiene habits such as washing hands frequently, maintaining personal cleanliness, and sanitizing commonly used surfaces help prevent the spread of germs and reduce the risk of contracting infectious diseases like the flu, colds, and COVID-19.

10. Maintain important social connections

Maintaining social connections is a vital health tip for 70 year olds because it can increase longevity and improve mental health.

Studies have consistently shown that people who maintain strong social connections tend to live longer than those who are socially isolated.

Furthermore, as you age, you might experience a range of mental health challenges such as depression, anxiety, and loneliness. Staying connected with friends and family can help you to alleviate these feelings and improve mental health.

Conclusion

For 70 year olds, there are specific health tips that can help maintain physical, mental, and emotional health. These health tips for 70 year olds discussed above will help you experience an enjoyable and fulfilling old age.

The post 10 Major Health Tips For 70 Year Olds first appeared on You Must Get Healthy.

The post 10 Major Health Tips For 70 Year Olds appeared first on You Must Get Healthy.

You would have heard that varicose veins cause sores, blood clots, and skin ulcers. Yes, it does, but this shouldn’t make you afraid. You just need a disciplined, healthy life to scale through it.

Varicose veins don’t just develop in a person’s life; certain factors cause it. You must know the causative factors of varicose veins; this will help you prevent it more.

What Causes Varicose Veins in Humans

Varicose veins result when the tiny valves inside your veins stop functioning. Here, the malfunctioning of the small veins allows the blood to flow backward, causing it to be enlarged and swollen. In a normal vein, blood doesn’t flow backward, as tiny valves inside the body open and close to let the blood pass through them.

The factors that cause or can increase your chance of having varicose veins include:

• Being obese or overweight
• Family history: having a family member with varicose veins
• Being a female
• Old age
• Pregnancy
• Staying in a job that demands you sit or stand for long hours
• Cases of previous blood clots

8 Health Tips for Varicose Veins

There are certain health tips for varicose veins which can help ease the pain of the condition and might prevent them from getting worse. These tips can also help you prevent getting varicose veins.

1. Eat a healthier diet

A fiber-rich diet is one of the best health tips to fight varicose veins. You must start eating food such as apples, oats, berries, barley, carrots, and flaxseed.

Fiber foods are good for maintaining healthy diets. While on this diet, please avoid fried food, salt and sodium intake, added sugars, alcoholic beverages, and refined carbohydrates.

A diet rich in fiber can prevent constipation, which can contribute to varicose veins by increasing pressure in your abdomen and on your leg veins.

Please, if it is possible, add ginger to your diet regularly. Ginger is filled with medicinal properties that increase blood circulation and dissolve fibrin in blood vessels. It has been used to treat varicose veins and is still very effective to date.

2. Exercise always

Investing in exercising your leg muscles will go a long way in promoting the health of your veins and preventing varicose veins from appearing.

Your leg muscles help your veins push the right amount of blood to your heart, so you must prioritize exercising your leg muscles.

3. Lose weight

One of the causative factors of varicose veins is overweight or obesity. When you are overweight or obese, you place a lot of stress on your legs.

So losing weight will prevent varicose veins from forming; if you already have, it will speed up the recovery process.

Losing weight is known to proffer many benefits apart from preventing varicose veins. Some of the benefits of losing weight include preventing:

• Hypertension
• Risk of cardiovascular diseases
• Risk of stroke
• Type 2 diabetes, and so many more.

4. Get a compression hose

A compression hose helps to add pressure on the lower leg and ankle, which maintains your blood flow, aids your blood in moving back towards your heart, and reduces discomfort and swelling.

You can get one from the boutique or cloth store or ask your doctor to prescribe a strength compression hose. 

5. Avoid sitting or standing for long

Conventional modern workers are at greater risk of varicose veins because most contemporary work demands you sit for long and face the computer.

It is advised that after sitting for a while, you stand up and walk around for about half an hour before returning to work.

As you walk around, your leg muscles are forced to move more blood toward your heart. If your work demands standing for long, ensure you take some time off, sit down, and relax your legs.

6. Avoid salty foods

It is imperative that you avoid salty foods when you have varicose veins. The sodium in salt causes the body to retain water, which increases the blood volume and raises the blood pressure. When all this happens, it puts pressure on the venous system.

A diet low in sodium is recommended for the venous system. Therefore, you should avoid foods with high sodium content often, such as canned foods, deli meats, bacon, sausages, and packaged seasoned meats.

Also, sugar-laced foods, alcoholic beverages, processed foods, and refined carbohydrates are among the foods you should not eat when you suffer from varicose veins.

7. Avoid wearing tight clothes or shoes

Wearing tight clothes can reduce blood circulation in the body and make things uncomfortable if you have varicose veins.

When you put on tight clothing or shoes, it leaves your blood stagnant and can worsen the pain of varicose veins. Hence, it is advised that you wear loose-fitting outfits if you have varicose veins.

Furthermore, you must avoid wearing high heels. Low-heeled shoes work your calf muscles more, which is better for your veins. They help the blood move through your veins.

8. Use compression socks

Medical experts recommend wearing compression socks if you have varicose veins.

The reason is that wearing compression stockings or socks puts pressure on the veins of the lower legs.

This pressure improves blood flow and prevents the increase of further varicose veins. Furthermore, using compression stockings relieves leg swelling and reduces the risk of blood clots in the legs.

Conclusion

Varicose veins can be prevented or managed if you apply these health tips for varicose veins. You don’t have to wait to develop one before becoming cautious of your leg health. In extreme cases, ensure you consult the doctor.

The post 8 Beneficial Health Tips for Varicose Veins first appeared on You Must Get Healthy.

The post 8 Beneficial Health Tips for Varicose Veins appeared first on You Must Get Healthy.

However, most gamers often spend a lot of time playing video games, and this can have adverse health effects on them.

More often than not, typical gamers invest hours achieving new high scores and mastering virtual worlds, while the importance of maintaining their health can fade into the background.

Nonetheless, there are certain precautions to follow or habits to cultivate which can help you stay healthy will playing video games.

This article discusses some crucial health tips for gamers. There is a public misconception that most people become obese as a result of excess gaming. No, that’s false.

A lot of people resort to video and other types of games to cool off their minds after the end of a stress-filled day.

So, if you are a constant gamer who does not know how to remain medically fit while still engaging in most adored hobby, you just landed on the right page. Here are 10 crucial health tips for gamers.

1.  Keep your body hydrated

The first precaution you have to take is to maintain a decent level of hydration for your body.

Water is vital to regulating bodily functions, and should be taken at regular intervals. If your limbs or eyes often get sore during the course of a game, you may be suffering from dehydration.

You should take this advice with seriousness if you are the type of person to take soda drinks when thirsty. Keep a timer close to you and drink a little amount of water every fifteen (15) minute-interval.

It might be a little bit uncomfortable replacing your favourite coffee, juices or soda drinks with water, at first.

However, your body will adapt and adjust to proper hydration when you take more water instead. You will be amazed by the increase in energy levels you feel thereafter.

2. Eat healthy meals

Same way it’s recommended to replace sugary drinks with water, it’s advised to take healthy foods instead of junk meals.

You should be in the know that your diet has a direct impact on your health and mental state. You don’t have to take extra move to monitoring your calorie intake except you are a body builder.

Nevertheless, every human will get numerous health benefits from taking proper meals.

You are expected to take the extra mile to cook your own foods, while trying as much as possible to steer clear from sugary and processed foods.

3. Take regular breaks from gaming

Prolonged gaming sessions without taking any pause can be greatly straining on your body. Same way we mentioned in earlier points, sticking to proper hydration and healthy treats will create spontaneous breaks for you.

Taking a lot of water will unavoidably make you feel presses, thereby taking a break while you dispose your bladders.

Something as simple as a 5-minute walk will help stretch your body and improve your blood circulation, ultimately enhancing your brain activity.

Consequently, your gaming skills will be greatly affected as a direct effect of cognition, stable mental state and balanced health.

4. Rest your eyes

Continuous gaming sessions can subject your eyes to a high level of strain, and most folks often overlook this factor.

Apart from the headaches and fatigue that comes along, eye strain can lead to permanent disability of your eye sight.

Therefore you should take time to change your focus from the screen and look around the environment at other objects.

You can even move closer to your window to relish the feeling of the natural light. Your eyes will be grateful for this. There are so many other helpful tips on how to protect your eyes while using a computer.

5. Exercise during your gaming sessions

Exercises are meant to keep you healthy and fit. There are some specific exercises you do while playing video games.

You do a seated scissors, leg raises, squats and stationary biking, while playing video games.

6. Protect your hearing 

The headphones used while gaming can cause damage because of the loud noises. And if the hearing system does not have time to recover, the damage can be permanent.

You can protect your hearing while gaming by reducing the volume of the headphones, giving your eyes time to recover after long use, and alternating between headphone use and speaker use.

7. Get enough sleep

Sleeping helps to calm your brain nerves and makes you feel refreshed. If you spend more than a couple hours playing video games, you are advised to take some little sleep after you are done gaming.

Sleeping makes you replenish your energy levels and improves your overall emotions.

8. Take care of your mental health

The virtual battlegrounds can be as taxing on the mind as physical sports are on the body. It’s vital to recognize that mental health is a cornerstone of a gamer’s performance.

Taking time to engage in relaxation techniques or mindfulness practices can significantly reduce stress levels.

This might involve activities like deep-breathing exercises, meditation, or simply enjoying a quiet moment away from the screen.

9. Engage in physical social interactions

While gaming can be an immersive solo activity, it’s essential to strike a balance with social interactions, especially physical ones.

Engaging with friends and family outside of gaming can provide a refreshing change of pace, offering emotional support and reducing the risk of isolation.

For gamers, socializing can also mean participating in community events or online groups that share similar interests.

10. Invest in ergonomic equipment

One major reason why investing in ergonomic equipment is a crucial health tip for gamers is because they are designed to fit the natural posture of the body, reducing the strain on muscles and joints during those marathon gaming sessions.

An ergonomic chair that supports the spine, a mouse that fits comfortably in the palm, or a keyboard that minimizes wrist strain can prevent long-term injuries like carpal tunnel syndrome.

Investing in the right gear will not just give you comfort; it will also sustain your gaming career and overall well-being.

11. Monitor brightness and contrast

Gamers often overlook the settings of their most prized tool—their monitor. Properly adjusting the brightness and contrast can prevent the discomfort of eye strain and the potential for headaches.

A screen that’s too bright or too dim can cause your eyes to work harder than necessary, leading to fatigue.

If you reduce your display settings to match your environment and ensure that your gaming area is well-lit, you can protect your eyes and enhance your vision.

Final Thoughts

As an habitual gamer, your health should be given more priority over pleasure. The few health tips for gamers listed in this article will be helpful to you, if you adhere to them faithfully.

The post 11 Crucial Health Tips For Gamers first appeared on You Must Get Healthy.

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Smartphones are really cool; they have made a lot of things easy and fun. A lot of people today are proud owners who find the smartphone useful.

However, many people just can’t drop their phones down, making use of it all the time. Too much use of smartphones can be very bad for your health.

Research studies has attested to this too, saying that a high percentage of adults are addicted to their smartphone.

Problematic smartphone use has been referred to some researchers to be a form of psychological or behavioral disorder, characterized with dependence on smartphones.

This disorder is closely related to other forms of digital media overuse, such as social media addiction or internet addiction disorder.

Smartphone addiction, is colloquially known as “nomophobia” i.e the fear of being without a mobile phone.

I always tell my readers to reduce the amount of time they spend on their phones, so today I’ll writing squarely on that.

In what ways can immoderate usage of your smartphone affect your health, and what are the best health tips that can help you? Let’s begin by finding out some of the health effects of excessive smartphone use.

Effects of using your smartphone excessively 

Damage to Eye health:

People who have the habit of pressing their phones for consecutive long hours could harm their eyes. It can weaken your eyes, give you blur vision.

Even if you set brightness to a much lower level, using it for a very long time will still affect you.

Pain on the neck, back, and fingers:

Obviously there is slight pain on the neck and back as you lean downwards to look at the screen.

Also, hunching affects your spine. Your fingers, too, will have considerable pain.

Poor mental health:

Frequent smartphone users are often withdrawn and hardly socialize with ‘smart people.’ This then leads to poor emotional health.

Spending lots of time on social media has been linked to affecting mental health adversely. It can cause stress, anxiety, and depression.

Loss of sleep.

When you spend a huge amount of time looking at your phone, it will lead to loss of sleep. Excessive phone use during the day is one of the reasons you can’t sleep at night.

So now you’ve known the damaging effects of excessive use of your smartphone, now find out these important health tips that will help you cope and get healthy!

Essential Health Tips For Smartphone Addicts

If you are a smartphone addict, these health tips can help you manage your situation and get better.

1. Keep your phone down first!

The first and health tip for anybody who uses his smartphone should be to keep the phone. You don’t really to be on it all the time.

Above are just some of the many negative effects. Use your phone only when you want to do something important, avoid unnecessary texting or application usage. 

Another thing is that at night you should make sure you do everything you have to do with your smartphone an hour before going to bed.

2. Be mindful about your posture

As I wrote earlier, it can cause back and neck pain as you always look into your phone screen. Maintaining that posture will harm your spine and distort your neutral alignment. You need to also improve your posture.

Being mindful of the kind of posture you keep at all times will prove very helpful. Raise your phones up to your face, so you wouldn’t have to bend.

3. Watch out for your eye

Keep the screen at a good distance away from your eye when using your phone.

Additionally, when using your smartphone, at intervals, you can perform a simple eye exercise by closing your eyes with both palms or rolling your eyes to keep it very mobile.

4. Perform simple breathing exercises.

Most addicted smartphone users are usually disoriented and have a lot on their minds.

Performing simple breathing exercises will help clear your mind and free your thinking. Engaging in yoga practice is also likely to be productive.

5. Socialize and meet people

The best way to improve your social health is by talking to people, traveling, and having fun outdoors. This will help you to avoid the depression and damaging mental effects associated with excessive smartphone use.

You can find our how to improve your social health and social skills. Social media can be toxic atimes, and spending a lot of time on social media can vet damaging to your mental and emotional well-being.

You can read this article on how to protect your mental health while on social media.

6. Massage and stretch your fingers to relieve the pain.

Massaging your fingers can give you greater grip strength, and keeps it from becoming too numb.

I hope this helps you. Remember to stay healthy!

The post Essential Health Tips For Smartphone Addicts first appeared on You Must Get Healthy.

The post Essential Health Tips For Smartphone Addicts appeared first on You Must Get Healthy.

Social media platforms have become central to our daily lives, offering unprecedented opportunities for communication, creativity, and community building.

However, social media can also have a negative impact on our mental health if we’re not careful. Some social media use can lead to feeling overwhelmed by the pressure to keep up with endless feeds, experiencing anxiety from comparison, or simply struggling to manage the time spent online

In this blog post, we will discuss 10 healthy ways to use social media so that you can enjoy all of its benefits without harming your mental health.

1. Follow healthy lifestyle bloggers and accounts for motivation and inspiration

There’s no doubt that social media can be a major source of inspiration when it comes to living a healthy lifestyle. following healthy lifestyle bloggers and accounts is a great way to get motivated and stay on track.

Not only will you be able to see what healthy foods they’re eating and get workout ideas, but you’ll also be reminded that you’re not alone in your healthy journey. Plus, it’s always nice to have a little healthy competition!

So, if you’re looking for some extra motivation to live a healthier life, make sure to follow some healthy lifestyle bloggers and accounts on social media. You might be surprised at just how much they can help!

3. Be intentional about your social media use

When you are intentional, you are more likely to use social media in a way that is beneficial to you. You can use social media to connect with friends, family, and others who share your interests.

You can also use social media to stay informed about current events and issues that are important to you.

If you’re not intentional when you use social media, you might end up spending hours on needless posts.

3. Join online communities that focus on positive reinforcement and support

When you join an online community that focuses on positive reinforcement and support, you open yourself up to a world of possibilities.

You can connect with like-minded individuals from all over the globe, learn new things, and gain valuable insights.

Communities that focus on positive reinforcement and support can provide a much-needed sense of belonging and purpose.

They can help you feel connected to something larger than yourself, and they can give you the motivation to keep going when times are tough.

If you’re looking for a place to turn for positivity and support, consider joining an online community today. You just might be surprised at what you find.

4. Pay attention to your real-life friends

It can be easy to get caught up in the online world and forget about the real-life friends you have. Nevertheless, it’s important to remember that social media is a great way to connect with those who live far away.

So if you find yourself spending more time on social media than you’d like, make an effort to reach out to your real-life friends and family members. You’ll be glad you did.

When it comes to social media, it’s important to focus on quality over quantity. It’s better to have a few close friends who you can rely on than a large number of acquaintances. So take the time to nurture your relationships with your real-life friends.

5. Limit the time you spend on social media each day

One of the healthy ways to use social media is to limit the time you spend scrolling each day.

If you find yourself mindlessly scrolling through your social media feeds, it’s time to take a step back and reassess your relationship with social media.

Try setting a daily limit for yourself, and stick to it. You’ll be surprised at how much time you free up when you stop scrolling each day aimlessly.

When it comes to social media, less is often more. So if you’re looking to reduce the amount of time you spend on social media, consider limiting the time you spend scrolling each day. It just might make a world of difference.

6. Use tools to help you control what you see

The benefits of using tools to control your social media intake are twofold. First, you’re able to take back some control of the algorithm and what it shows you.

Second, it can help protect your mental health on social media by avoiding things you’d rather not see.

There are a few different ways you can go about this. You can use online tools that can help limit your screen time.

You can also try using the “unfollow” or “block” or “mute” features on social media platforms to eliminate posts that you don’t want to see.

7. Avoid using social media before bed

Another healthy way to use social media is by avoiding using it before bedtime. The blue light emitted from screens can disrupt our sleep patterns and make it harder to fall asleep.

If you must scroll through social media before bed, try using a tool like f.lux or Night Shift, which reduce the amount of blue light emitted from your screen.

You can also try putting your phone on “Do Not Disturb” mode, so you’re not tempted to check it every time you hear a notification.

By using these tips, you can take back control of your social media usage and create healthy habits that work for you.

8. Don’t compare your everyday life to someone else’s online life

It’s easy to fall into the trap of comparing your everyday life to someone else’s online life. Nonetheless, it’s important to remember that what you see on social media is often a highlight reel and not an accurate portrayal of someone’s day-to-day existence.

So next time you find yourself feeling down because you’re not living up to someone else’s seemingly perfect life, remember that you’re only seeing a small slice of the big picture. And focus on living your best life in a way that works for you.

9. Take a break once in a while from social media

Taking a break from social media can be healthy for you in many ways. It can help you focus on other things, like spending time with family and friends or pursuing other interests.

It can also give you a chance to recharge and relax. Taking a break from social media can help reduce stress and anxiety, and it can improve your overall well-being.

There are many other health benefits of taking a break from social media.

If you find that you are spending too much time on social media, or if it is causing you stress, consider taking a break from it. You may be surprised at how good you feel after taking some time off.

And, who knows, maybe you’ll even come back to it with a fresh perspective and new goals. Whatever you do, just remember to take some time for yourself every once in a while. You deserve it!

10. Take advantage of free online fitness programs or challenges

Social media can be used for more than just staying connected with friends and family. It can also be a great way to stay healthy and fit.

There are many free online fitness programs or challenges that you can take advantage of. These can help you get in shape, lose weight, and improve your overall health.

Conclusion

Although social media is an important part of our lives, it is vital to follow these healthy ways to use social media. It will help you make the best use of your time on social media and benefit your health as you do do.

The post 10 Healthy Ways To Use Social Media first appeared on You Must Get Healthy.

The post 10 Healthy Ways To Use Social Media appeared first on You Must Get Healthy.

Most people resort to aggressive shouting, throwing objects, destroying objects, binge drinking, binge eating, doing drugs, or transferring aggression into an inanimate object. These are unhealthy ways to blow off steam.

This article will provide you with some healthy ways to blow off steam in this article. Let’s get started!

10 Healthy Ways to Blow Off Steam

Below are ten healthy ways you can relax and unwind.

1. Go to the gym

One healthy way to blow off steam is to hit the gym. Get involved in some weight lifting, boxing class, an aerobic dancing class, or guided aerobics. 

Research has shown that exercise is a great destresser that helps refresh and calm down your soul.

After a good gym session, you can take a warm bath to finalize the relaxation process.

2. Get a massage

Another healthy way to blow off steam is to get a massage. Massage relaxes the body by raising the temperature of the soft tissues and releasing hormones.

Massage stimulates a relaxation response in the body. It helps the body slow down and brings it from a heightened state of anxiety to a relaxed and calm state.

When your body is relaxed, emotions such as anxiety and stress are decreased. The position effect of muscles relaxing can also contribute to better sleep ad increased productivity.

3. Play sports

Engaging in your favorite sport can help you manage stress. Most outdoor sports can serve as great cardio exercises.

Cardio exercises cause your body to release endorphins, which are chemicals in your brain that relieve pain and stress.

It also reduces the levels of stress hormones, namely cortisol and adrenaline.

Most team sports also offer a great opportunity to socialize and bond with others. Hence, it is great for your emotional and social health.

4. Read a book

Reading is an excellent way to blow off steam because it can relax your body by reducing your heart rate and easing the tension in your muscles.

Furthermore, reading can also help you ease stress and assist with falling asleep.

Apart from reading a book, listening to podcasts is another healthy way to blow off steam.

5. Yoga and mediation

Yoga and meditation do wonders in helping you release pent-up emotions, which are beneficial for your physical and mental health.

The meditation and breathing technique in yoga helps to free your soul and let it relax and calm down. It calms both your soul and body; additionally, yoga is good for your heart.

6. Visit the cinema

Visiting the cinema to watch some movies is another healthy way to blow off steam.

Get to the cinema, grab a bag of popcorn and soft drink, sit back, feed, and watch your movie.

Movies are entertaining and lighten up your spirit, and the arrangement in the cinema makes it even more appealing and soothing.

7. Visit the beach for water sports

Going to the beach is known to be therapeutic and engaging in water sports is even more relaxing and therapeutic to your mental health.

There are several water sports you can try out on the beach; they include canoeing, scuba diving, surfing, kayaking, swimming with dolphins, and so many more. These sports are adventurous and super relaxing.

8. Go out with a friend

Whenever you feel like expressing your emotions, instead of venting out, meet a friend and talk.

It can be a simple sit-out where you get to express yourself and release the hurt. Talking is therapeutic in helping us feel relaxed. Talk about it, and don’t lock it inside.

9. Play video games

One of the healthy ways to blow off steam is to play video games. Video games are competitive and entertaining.

They help in engaging your mind and brain, and it is an excellent tool for relaxation.

When you play video games, you become focused on the character, and this helps to strengthen your mindfulness and allows you to think outside your situation, which lightens up your burdens. If you are an indoor person, this is indeed an excellent tool for blowing off steam.

10. Dance to your favorite music

Over the years, music has been therapeutic and refreshing to the soul.

One of the healthy ways to blow off steam at home is to play your favorite song and dance to it. In doing so, you are lightened and happy.

Also, dancing is a form of exercise. So doing this process, you are also burning off some calories.

Conclusion

In extreme emotions, anxiety, and worry, it is advised that you visit a therapist for help. Instead of opting for unhealthy habits to relax, always choose the healthy ways to blow off steam.

These blow-off steam techniques are great ways to keep your mental health in check, but when it seems not to be working, you will need to consult professional help.

The post 10 Healthy Ways to Blow Off Steam first appeared on You Must Get Healthy.

The post 10 Healthy Ways to Blow Off Steam appeared first on You Must Get Healthy.

You can choose to adopt these new healthy habits it improve on older ones. Either way, we’ve got you covered with these 10 health tips for May 2024.

10 Health Tips For May 2024

Whenever people start the new year, they usually set new health and fitness goals to achieve.

However, they usually fail or stumble as the year progresses. This post is just to remind to work hard in doing things that will improve your health, starting with this month of May. With that said, here are the 10 health tips for May 2024.

1. Prioritize sleep

Getting enough sleep is crucial for overall health and wellbeing. Aim for 7-8 hours of sleep each night, and establish a consistent sleep routine.

Avoid caffeine and electronics before bed, and create a comfortable sleep environment. You’ll wake up feeling refreshed and ready to tackle the day ahead.

There are also so many health benefits of going to sleep early, so try to sleep as early as possible and avoid late nights.

2. Stay hydrated always

Drinking enough water is essential for maintaining good health. Aim for at least 8 cups of water per day, and carry a water bottle with you wherever you go.

Add fruit or herbs to your water for flavor, and avoid sugary beverages. You’ll feel more energized and focused throughout the day.

There are also many other ways to stay more hydrated and keep your body refreshed.

3. Incorporate exercise into your daily routine

Regular exercise is key for physical and mental health. Find an activity you enjoy, whether it’s walking, yoga, or weightlifting, powerlifting, swimming, and make it a part of your daily routine.

Try to get at least 30 minutes of exercise each day, and switch up your routine to keep things interesting.

4. Eat a balanced diet

Eating a balanced diet is essential for good health. Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins.

Avoid processed foods and sugary snacks, and aim for a variety of colors and textures in your meals. You’ll feel more satisfied and energized throughout the day.

5. Reduce stress

Stress can have a negative impact on both physical and mental health. Try to identify the sources of stress in your life, and find healthy ways to manage them.

This could include meditation, deep breathing exercises, or spending time in nature. You’ll feel more relaxed and focused throughout the day.

6. Practice mindfulness

Mindfulness is the practice of being present and fully engaged in the current moment.

Incorporate mindfulness into your daily routine by taking a few deep breaths before starting a task, or by focusing on the sensations in your body during a workout. You’ll feel more grounded and connected to the present moment.

7. Take breaks from technology

Technology can have a negative impact on both physical and mental health. Take breaks from technology throughout the day, whether it’s by turning off your phone during meals or taking a digital detox on the weekends. This will help you feel more present and connected to the world around you.

In fact, do you know that there are some interesting health benefits of leaving social media for a while.

8. Connect with others

Social connection is important for both physical and mental health. Make time to connect with friends and family, whether it’s by scheduling a weekly phone call or planning a fun activity together. You’ll feel more supported and connected to your community.

Therefore, work hard to improve your social health and spend time with your loved ones.

9. Prioritize mental health

Mental health is just as important as physical health. Take time each day to prioritize your mental health, whether it’s by practicing self-care, journaling, or talking to a mental health professional. You’ll feel more resilient and better equipped to handle life’s challenges.

10. Get regular check-ups

Regular check-ups are essential for maintaining good health. Schedule appointments with your healthcare provider for routine check-ups and screenings, and don’t hesitate to seek medical attention if you’re experiencing any health concerns. Early detection and treatment can make a big difference in your overall health and wellbeing.

Conclusion

These 10 health tips for May 2024 can help you make positive changes to your health routine and feel your best. From getting enough sleep to prioritizing mental health, there are many simple steps you can take to improve your overall health and wellbeing. So, what are you waiting for? Start incorporating these tips into your monthly routine and make this May your healthiest month yet!

The post 10 Magnificent Health Tips For May 2024 first appeared on You Must Get Healthy.

The post 10 Magnificent Health Tips For May 2024 appeared first on You Must Get Healthy.