While Christmas is supposed to be the “most wonderful time of the year,” it can also be one of the most draining. Cold weather, late nights, extra sugar, and all that “holiday cheer” can leave our bodies and immune systems waving little white flags.

So before you deck the halls (and maybe your calendar), let’s talk about how to actually feel good this season — not just look festive doing it.

Step One: Don’t Let the Weather Win

Cold air, dry heat, and unpredictable temperature swings can make even the healthiest among us feel like we’ve been run over by Santa’s sleigh.

Bundle up, not just because it looks cute. Keep your head, hands, and feet warm, since that’s where you lose the most heat. And for the love of your skin, hydrate! (Yes, water still matters even when you’re not sweating buckets.)

A simple humidifier can also be a game-changer. Your sinuses and skin will thank you. And while we’re at it, open a window once in a while. A quick blast of fresh air helps move out indoor germs and that suspicious mix of pine candle and cookie fumes.

Step Two: Be Smarter Than Sugar

From peppermint mochas to sugar cookies “you only eat once a year,” December has a sneaky way of turning our bloodstream into syrup.

You don’t have to skip the treats…just pace yourself. Try balancing sweets with protein or healthy fats so your energy levels can stay steadier. Drink plenty of water to help your body process all that sugar, and don’t forget your veggies — they still exist in December, promise.

If you’re going to indulge, do it joyfully and mindfully. One cookie enjoyed slowly is far better for your body and spirit than five eaten while wrapping gifts at midnight.

Step Three: Rest Isn’t Lazy — It’s Medicine

Between work parties, shopping marathons, and family gatherings, sleep often gets traded for one more “to-do.” But your body can’t fight off germs or handle your in-laws without proper rest.

Aim for consistency: even if you stay up later than usual, try to keep your wake-up time close to normal. Power naps are perfectly acceptable this time of year. And if you need a “quiet moment” during the chaos, step outside, breathe deeply, and remind yourself: you’re not a Christmas machine.

Stress weakens the immune system faster than you can say “holiday burnout.” Protect your peace like it’s your last gift under the tree.

Step Four: Move, Even a Little

It’s tempting to hibernate all winter, but movement keeps your circulation, digestion, and immune function strong. It doesn’t have to be a major workout.  Maybe you could take a walk to see the lights or dance while you wrap gifts.

Think of it this way: every bit of movement is a deposit in your “feeling good” account.

This Christmas Season…

Take care of your body the way you take care of everyone else this time of year. 

Stay warm. Eat mindfully. Rest deeply. Move joyfully. Laugh often.
And if all else fails, remember: peppermint tea cures almost everything (or at least makes it more pleasant).

Wishing you a merry, healthy, and genuinely restful holiday season.

The post Staying Merry (and Healthy) This Christmas Season appeared first on Lifestyle.

For starters, some people just don’t have the time, while others are nervous or self-conscious and would rather take some time to build their confidence before doing jump lunges in front of a jam-packed gym of spectators.

This is where non-exercise activity thermogenesis (NEAT) comes in, which is basically any activity that isn’t sleeping, a sport, or exercise.

The idea behind NEAT is that you don’t need to become a fitness fanatic to stay fit; you just need to keep moving.

Not having enough time for the gym isn’t an excuse to become a couch potato. There’s still a lot you can do to stay fit.

Cook Your Meals from Scratch

You probably already know that it’s easier to eat healthy when you make your meals from scratch. In addition to controlling how much sugar and fat go into your food, there’s also an additional benefit: you do a lot of standing and walking around during meal prep.

Sure, it seems like a small thing, but standing lowers your risk of cardiovascular disease, diabetes, and other diseases that are caused by a sedentary lifestyle. It can also lower stress and boost energy levels.

Take up an Active Hobby

Engaging in an active hobby can help you stay fit while enriching your life. Gardening, hiking, cooking, dancing, or pretty much any hobby that gets you off the couch, benefits your life and health. Whether you prefer to be indoors or outdoors, you can find an active hobby that plays a role in helping you stay fit.

Skip Some Conveniences

We’ve grown accustomed to the convenience of modern life, such as food delivery services. Unfortunately, while certain conveniences make life easier and free up time, they also take away valuable opportunities to stay active.

For example, a grocery delivery service robs you of all the moving around and lifting involved with grocery shopping. It might not seem like a big deal at first, but when you think about it, these conveniences can add up to create a sedentary lifestyle.

To stay active and be fit, consider giving up some of the conveniences that you don’t really need. You might even save some money in the process!

Walk More

You’ve heard it a million times, but it deserves another mention. There’s probably no better way to stay fit without hitting the gym than to walk.

So, park a couple of minutes away from work or the store and walk. Plan the walking route in advance so you don’t find yourself in an unwalkable or unsafe area.

Walking is good for the heart, lowers the risk of coronary artery disease, and is great for stress reduction; many people aim for 10,000 steps a day.

The bottom line is that it’s possible to enjoy better health and wellness without spending hours a day at the gym.

Just get off the couch and take up an active hobby, cook your own meals, walk more, and generally find creative ways to leverage the power of non-exercise activity thermogenesis (NEAT) that fit easily into your lifestyle.

The post No Time For The Gym? Just Keep Moving appeared first on Lifestyle.

Happiness is within reach; it just boils down to how willing we are to make any necessary changes in our lives to be truly happy.

Although there can be many steps involved in the process of pursuing and achieving happiness, these three will help you start feeling happier today

Step One: Embrace Forgiveness

As long as you’re alive, people will rub you the wrong way. Some people will hurt you intentionally, others unintentionally, but either way, you will get hurt – it’s just a part of life.

It’s human to hold grudges and treat people exactly how they treat us. If they treat us nicely, we treat them nicely; hurt us, we hurt them. That’s how the world seems to work most of the time, unfortunately. But a wise teacher once said, “Treat others how you would like to be treated.”

Bitterness and grudges make the world a very unforgiving place. But who says that’s how we have to live?

Forgiveness increases health and happiness. Psychologists and physicians all around the world preach the wellness and longevity benefits of forgiveness.

Forgiving yourself and others is essential to health and happiness. In fact, you will never be truly happy or fully healthy until you forgive.

Embrace forgiveness.

Forgive people even when they don’t “deserve” it because even if they don’t, you do. Even if they won’t benefit from it, you will.

In addition to being forgiving, try to be less judgmental and critical; you’ll be happier with yourself and others. Have fewer rules and expectations. Offering grace and patience to others makes it easier for you to forgive yourself, letting go of any shame or guilt that’s been haunting you all these years.

Step 2: Take Better Care of Your Health

Health and happiness go hand in hand. It’s so hard to be cheerful and happy when you’re in pain or fatigued.

You can increase happiness simply by drinking more water, increasing physical activity, eating healthier foods, and getting enough rest because these habits boost health.

Being healthy means you have the energy and vitality to live the kind of lifestyle that allows you to do the things that make you happy. Less pain and hurt equals more happiness and joy.

Here’s something else to think about. Being healthier means having more money in your bank account because you’ll be spending a LOT less of your hard-earned cash on medical bills.

Step 3: Spend Time with Other Happy People

Happiness is contagious. The quickest way to be happier is to spend time with happy people.

It’s hard NOT to be happy and optimistic when surrounded by laughter and positivity.

Researchers have found that happiness spreads through three degrees of separation. This means that the happiness of your friend, your friend’s friend, and your friend’s friend’s friend affects your quality and quantity of happiness. So, who are your friends? (and, is it time to consider making some new friends?)

Happiness is attainable; in fact, happiness is already here. We can all be happier starting today by embracing forgiveness, taking better care of health, and surrounding ourselves with happy people.

The post 3 Steps To Jump Start Happiness appeared first on Lifestyle.

Still, Thanksgiving offers something beautiful: a chance to pause and focus on what really matters. Gratitude doesn’t just make us feel good; it’s actually good for us. Science says it boosts mood, improves sleep, and even strengthens the immune system. Not bad for something that doesn’t cost a dime.

So this year, instead of just surviving the holiday, let’s make it nourishing for your body, mind, and spirit.

Step One: Practice Gratitude on Purpose

Gratitude isn’t just saying “thanks” before the mashed potatoes hit the table. It’s taking a real moment to appreciate what’s in front of you.  Look around you at the people, the small wins, the messy-but-beautiful life you’re living.

Try this: before the day gets hectic, jot down three things you’re grateful for this year. They don’t have to be deep…maybe it’s your morning coffee. Gratitude doesn’t have to be profound to be powerful.

The more we notice what’s good, the less space stress and frustration have to take over. It’s mindful living.

Step Two: Eat with Joy (Not Regret)

Thanksgiving food is comfort, tradition, and nostalgia all rolled into one delicious carb-fest. And yes, you can absolutely enjoy it and stay kind to your body.

Slow down. Savor the flavors. Eat what you love, not just what’s there. Maybe go for a walk after dinner, not to “burn it off,” but to breathe, digest, and maybe escape dish duty (hey, no judgment).

Step Three: Connect (and Maybe Laugh About It)

We all know it; family gatherings can be… entertaining. There might be differing opinions, awkward pauses, or unsolicited advice. But connection is one of the healthiest things we can invest in.

Put your phone down for a while. Ask questions. Listen. Laugh. Even when things aren’t picture-perfect, choosing connection over perfection does wonders for your mental and emotional health.

And if all else fails? Remember, gratitude and humor go hand in hand. Sometimes the best way to get through a chaotic holiday is to find the funny in it.

This Thanksgiving…

Health isn’t just about what’s on your plate. It’s about what’s in your heart, your relationships, and your outlook on life.

Wishing you peace, joy, love… and maybe an extra slice of pumpkin pie.

The post A Healthy Thanksgiving: Finding Gratitude (Without losing your mind OR your waistline) appeared first on Lifestyle.

Let’s consider the humble onion. Onions come in many colors, white, red, and yellow, and each is as healthy as the other. In fact, they are super healthy.

Why?

Well, according to Victoria Jarzabkowski, a nutritionist from the University of Texas,  onions offer people abundant sources of vitamin C, flavonoids, phytochemicals, and sulphuric compounds.

Phytochemicals occur naturally in veggies and fruits, triggering healthy reactions in the human body. The flavonoids in onions, and in other vegetables help with stroke, cardiovascular disease, and Parkinson’s disease.

One excellent flavonoid that is found in onions is called quercetin, which acts like an antioxidant and protects against cancer. Quercetin reduces bladder infection symptoms, promotes prostate health, and lowers blood pressure.

Onions contain sulfides, which are so important in building healthy cell structures throughout the body.

A long and healthy history

Onions go back a long way in time, originating from the far reaches of western and eastern Asia. All over the world now, you will find different species of onions being cultivated.

There are records showing that onions were probably used in China as far back as 5000 BC, proving just how durable and versatile they are. In ancient Egypt, the onion was revered because its spherical shape was considered a sign of eternal life.

Here are some other interesting facts about onions:

• They are low in calories (only 45 calories in a serving)
• Contain no cholesterol or fat
• Are healthy whether cooked or eaten raw
• The flavonoids are in the outer layers of the onion, so don’t remove too much when peeling it

Ten ailments and the natural remedies that onions provide

1. Cancer is on the rise but onions can help

A study by the University of Guelph concluded that the red onion helps to kill colon and breast cancer cells because of its high levels of anthocyanin and quercetin. Eating onions makes your body more environmentally unfavorable towards cancer cells, inhibiting their growth.

2. Matters of the heart

The flavonoids in red onions help your heart stay healthy because they contain organosulfur compounds that help prevent heart disease. When you ingest organosulfur compounds, you decrease your risk of cardiovascular disease.

Another cool thing about onions is that they act like a blood thinner, which reduces risk of stroke and heart disease. The French are known to eat a lot of onions as part of their French cuisine. They’re also known to have low incidences of heart disease despite a high caloric intake. It’s thought that the flavonoids help to keep bad cholesterol at bay, protect against blood platelets from clotting, and assist with keeping high blood pressure under control.

3. Good news for bone health

Research shows that onions have the ability to prevent osteoporosis. According to research done by the Swiss, there is a special compound called GPCS that is found in white onions; these nutrients have the ability to promote bone health.

Other studies reveal that women who eat plenty of onions were found to have an increase in bone mass by as much as 5% compared to women who consumed fewer onions or no onions at all. Additionally, beneficial effects were seen in the bone health of women over 50.

Finally, the Arthritis Foundation says that the quercetin in onions inhibits inflammatory activity in rheumatoid arthritis and osteoarthritis.

4. The sinuses, oral health, and immune system

When you cook with onions, you open and drain the sinuses, clearing the nasal passageways of congestion. Onions may also play a protective role against certain allergies.

Because of their antibacterial properties, onions may guard against bacteria that create dental cavities.

Furthermore, in Russia, people use onions to treat colds and the flu. People are known to sleep with onions under their feet to strengthen the immune system. If that doesn’t sound appealing, consider boiling onion slices in water to make a kind of tea to help ward off the flu.

Lastly, onions contain anti-inflammatory properties that help with asthma, thanks to quercetin.

5. Better vision

The sulfur in onions is important to the production of glutathione, which acts as an antioxidant for the lenses of the eyes. Glutathione is noted to reduce glaucoma, cataract problems, and macular degeneration.

6. Do you suffer from blood clots?

Because onions contain rutin, a bioflavonoid or plant pigment, they might offer some protection against blood clots. In tests conducted on mice, it was found that rutin had strong abilities to protect against thrombosis. Clots can form in the veins and arteries; rutin helps to block the enzymes that get released when blood clots start to form.

7. Diabetes kept under control with onion consumption

The Plant Resources Research Institute in Korea discovered that onion extracts help with fighting diabetes. It’s thought that this is because they help lower concentrations of plasma glucose, and also aid with weight loss.

Onions are a source of chromium. Because of this, they assist with controlling blood sugar levels and may help to improve insulin resistance issues.

8. Treating acne

Because the onion has antimicrobial, anti-inflammatory, and antibacterial properties, it can do wonders for acne for some people.

Combine a tablespoon of onion juice with a tablespoon of olive oil. Mix together and apply over your face like a lotion; leave on for 20 minutes and then wash off.

Using topical applications, along with regularly eating onions, may yield outstanding results when it comes to acne. Some people claim they get good results by rubbing raw onions all over their face.

9. Treating bites and stings

Onions are excellent for soothing insect bites and stings. Just place a slice of onion on the bite or sting so its anti-inflammatory properties can reduce any burning or itching.

10. Help with moles

The acid in onion juice is known to help with minimizing or healing moles for some people. Just dab some fresh onion juice on the mole for the skin to absorb. When practiced daily, it’s estimated that a mole may disappear in about a month for some people.

As always, keep in mind that different people respond differently to natural remedies. What works for one person doesn’t always work for another.

Conclusion

The onion is a highly nutritious vegetable with a long and successful history.

For best results, remember to remove as little of the skin as possible because the outer layers contain extra nutrients and the highest amounts of flavonoids. Peeling too much of the onion will strip away these precious nutrients.

The ancients knew about the many benefits of onions. The Greeks used them to strengthen their athletes in preparation for the Olympic Games. In fact, before any competition, the athletes ate onions and drank plenty of onion juice, and rubbed onion juice all over their bodies!

The powerful onion has even been used in military applications. General Ulysses S Grant gave an ultimatum that he would not move his army without first being supplied with onions to prepare his troops for battle. He knew his soldiers, plagued with dysentery, depended on the life-giving health benefits of onions. His demands were met, and the government dispatched three train cars loaded with onion bulbs.

So, consider the humble onion. It has about 28 calories, 7 grams of carbs, vitamins A & C, Vitamin B complex, iron, potassium and folate. An onion is the real deal – from slowing down or stopping nosebleeds altogether to preventing depression, it’s a tiny but powerful little vegetable that will keep you strong, healthy, and happy for years to come.

The post Tears of Joy: 10 Natural Remedies Onions Provide appeared first on Lifestyle.

Physical therapy is so much safer than pain medications, which only provide temporary relief and come with cardiovascular and stomach bleeding risks. Its non-intrusive nature is also a clear advantage over surgery, so it should be the first line of defense against pain (unless surgery is clearly needed).

What to Expect from Physical Therapy

The physical therapist spends the first session conducting an initial examination comprised of a variety of strength, balance, and range-of-motion tests. The results of the tests, coupled with a thorough review of your medical history, help to identify the source of the pain.

These tests are extremely important because sometimes an illness in one part of your body causes pain in a completely different and seemingly unrelated area. Cardiac, respiratory, and gastrointestinal illnesses are especially guilty of this.

Once a therapist has identified the cause of your pain, he develops a personalized treatment plan. The plan is tailored to fit into your everyday life and includes short-term and long-term goals, ensuring that you stay on track long after your last physical therapy session.

The number of physical therapy sessions you need varies depending on the severity of your condition. On average, 6 to 12 sessions are enough to decrease pain, improve flexibility and range of motion, and increase strength.

Getting Ready for Physical Therapy

As a patient, there are some things you should do before starting physical therapy. For starters, check your health insurance to see what’s covered and any amount you’ll need to pay. Since some insurance copayments are quite expensive, this step avoids expensive surprises down the line.

Once you’ve figured out the financial component, schedule your initial examination either by phone or in person; plan for an hour. Also, remember to bring a complete list of medications that you’re taking, as this might factor into your course of treatment. Once you and your therapist have decided on a plan moving forward, schedule several appointments over the next few weeks to ensure progress

On the day of the appointment, wear comfortable clothes that don’t restrict your movement. Better still, wear something that allows the therapist to access the affected body parts with ease.

In today’s world, arthritis, joint pain, back pain, and other injuries are no longer a life sentence of taking expensive pain medications. In many cases, physical therapy provides a wide variety of safe and effective treatment options to relieve pain without the dangerous side effects that are often associated with medication.

The post Eliminate Or Reduce Pain With Physical Therapy appeared first on Lifestyle.

For others, the symptoms go far beyond feeling sad that summer is over. These people suffer from Seasonal Affective Disorder (SAD), a form of depression that accompanies changes in the seasons. People with good mental health throughout most of the year will start showing depressive symptoms in the fall and winter months.

Symptoms of Seasonal Affective Disorder (SAD)

This kind of depression is easily dismissed because it starts out mild but worsens as the season progresses. Its signs and symptoms are typical depression symptoms such as low energy, loss of interest in activities that you previously enjoyed, and changes in appetite and sleep patterns.

SAD doesn’t actually appear in the Diagnostic and Statistical Manual (DSM) – the big book therapists use to diagnose patients. For this reason, many experts refer to it as a form of depression with a seasonal pattern. However, they recognize that it’s a real condition that cannot be dismissed as “winter sadness.”

How to Beat the Blues

Serious cases of SAD require medication, psychotherapy, and phototherapy. However, and here’s the good news, less serious cases can be resolved through lifestyle and environment changes.

Brighter Lights

The cause of “winter blues” remains unknown, but scientists think that the decrease in daylight disrupts the body’s internal clock, leading to feelings of sadness.

This is why you should get as much daylight as possible. Open the blinds and sit closer to the windows.

Artificial light can also be very useful in remedying this situation. And get this, sitting next to a light box for 30 minutes every day is just as effective as taking medication.

You might also consider investing in a dawn simulator, a device that causes your bedroom lights to gradually brighten in the morning. It’s especially useful for people who struggle to wake up in the morning.

Eat Better and Exercise

Poor food choices can make SAD much worse. Coffee and soda may make you feel better for a while, but ultimately make your symptoms worse.

Eat regular meals to stabilize your blood sugar and prevent cravings. Add tryptophan-rich foods such as oats, nuts, and seeds to your diet. Tryptophan is necessary for the production of serotonin, a chemical that regulates mood.

Walking fast for about 35 minutes a day, five days a week, can relieve symptoms of mild to moderate depression. It’s even better if you can exercise under bright light as opposed to ordinary light.

Go Outside

It’s hard not to feel blue when you spend all your time indoors. Get into the habit of spending time outdoors even when it’s chilly. Take a walk or something!

Many people feel a little blue in the fall and winter, so it’s not all in your head. In fact, we could all benefit from brighter lights, a better diet, exercise, and spending more time outdoors during these months.

The post Beat the Fall and Winter Blues appeared first on Lifestyle.

Gum disease occurs when bacterial plaque builds up along and underneath the gum line. The bacteria produce toxins that irritate the gums and break down the connective fibers that hold the teeth to the gums. This causes “pockets” to form between the teeth and gums.

Do I Have Gum Disease?

The most obvious symptom is chronic inflammation of the gums. This causes the gums to bleed when you brush your teeth. The “pockets” between the teeth and gums, loosening of the teeth, and bad breath are telltale signs of the disease.

Keep in mind that most people won’t experience these symptoms until they are at least 30 years old. This doesn’t mean that younger people cannot suffer from gum disease; they just suffer from a milder form known as Gingivitis.

If you have any of these symptoms, speak to your dentist as soon as possible. Only a dentist or periodontist can diagnose gum disease and determine how far it has progressed.

Gum Disease and Heart Disease!

As if losing your beautiful smile isn’t bad enough, scientists have also found a connection between gum infections and heart disease.

Apparently, the bacteria that cause gum disease can get into the bloodstream and cause clotting and blockages in the arteries. This leads to heart attacks and strokes.

Sounds horrible, right? Let’s find out how to keep that from happening.

Preventing Gum Disease

It’s really easy to prevent gum disease; just get rid of the plaque!

Brush your teeth thoroughly twice daily. Brush the surfaces with short, gentle strokes, the top front teeth with downward strokes, and the lower front teeth with upward strokes. It should take you about two minutes to get it done.

Floss daily. Flossing removes plaque between your teeth. If you haven’t been flossing regularly, your gums may bleed a little in the beginning, but it should stop within a few days. If you don’t like flossing, get an interdental brush.

Rinse your mouth after meals with sterile water or mouthwash to remove food particles. However, be careful with mouthwashes as they can burn your mouth if used excessively.

Get regular dental checkups and cleanings, preferably once every six months. This helps to maintain healthy teeth and gums and catch gum disease early.

Keep Gum Disease at Bay with Proper Nutrition

Reduce your intake of soda, candy, baked goods, and other sugary foods. This keeps the bacteria in your mouth from feeding on the sugar and producing acids that break down enamel.

Eat foods that are rich in Vitamin C, A, and E because these antioxidants can prevent inflammation. Vitamin C also helps to repair any connective fibers that may have been broken by bacteria.

Don’t forget calcium and Vitamin D, too, because they keep the bones that support your teeth healthy. 500 milligrams of calcium twice daily can reduce bleeding of gums and prevent tooth loss for those who are already experiencing symptoms.

Have a brighter smile and a healthier heart by using these tips today!

The post How to Take Proper Care of Your Gums (AND Heart) appeared first on Lifestyle.

It’s More than Nerves

Social anxiety is more than occasional nerves and self-consciousness. It’s a constant and intense fear of interacting with other people, and being judged negatively or being embarrassed in public. It’s often accompanied by physical symptoms such as excessive sweating, trembling, muscle twitching, and a racing heartbeat.

People with social anxiety can agonize over upcoming social events for weeks or months. Sometimes, they will even go out of their way to avoid social situations to the point that it negatively impacts their everyday lives.

Steps to Overcome Social Anxiety

 Step 1: Identify Your Triggers

People have different triggers; knowing what triggers your social anxiety helps you to react more favorably to these situations.

Consider keeping a journal of situations that make you feel anxious so you can easily pinpoint common patterns. Take note of the people, places, and specific situations that you tend to avoid, such as get-togethers, parties, or phone calls. Give each situation a rating from 1 to 3, with 1 being scary and 3 being absolutely terrifying.

Step 2: Face Your Fears

Facing your fears is probably the last thing you want to hear, but science says it’s the best solution.

Start with the least scary situations on your list, the ones with the lowest rating, and work your way up. If a situation seems too daunting to accomplish at once, break it down into smaller goals. For example, if your goal is to be more social with your colleagues, you can start with simply saying hi, and then work your way up to going out to lunch with a group of coworkers.

Also, pick a motivational quote, a bible verse, or a song that you can use to pump yourself up when facing scary situations. It can be as simple as “I can do this”, or as elaborate as you like, as long as it inspires inner confidence.

Step 3: Adopt a Healthier, Anti-Anxiety Lifestyle

Simple lifestyle changes like reducing caffeine, sugar, and alcohol intake, staying active, quitting smoking, and getting enough sleep can help you feel much calmer.

In addition, consuming more omega-3 fats can improve your mood and give you the mental fortitude to handle scary situations.

Step 4: Seek Treatment

If the above three steps don’t make a significant difference in your anxiety levels, seek treatment. There are two main treatment methods for social anxiety: cognitive-behavioral therapy (CBT) and medication.

CBT can give you tools to challenge negative thought patterns and control the physical symptoms of anxiety, and help you improve your social skills.

Medication, on the other hand, can reduce the physical and emotional symptoms of social anxiety so that facing your fears seems less scary. Medication works best when combined with the other methods because it’s not a permanent solution.

If you deal with social anxiety, you can decrease the severity of the symptoms by experimenting with some of the tips in this post. Decide what you can do today to try and make your life less anxious and more enjoyable, but remember to start small and work your way up. You deserve a happy, fulfilling life, so do your best not to let social anxiety bully you.

The post Manage Social Anxiety In 4 Easy Steps appeared first on Lifestyle.

It can be tempting to let your kids stay up until they fall asleep, but science says that’s not a good idea. When children don’t get enough sleep, they become irritable and have a hard time controlling their emotions. Kids who don’t get enough sleep are more likely to be overweight and have behavioral and learning difficulties.

Regular bedtimes may not be easy to enforce, but they are necessary for the health and cognitive development of your children.

What Time Should Children Go To Bed?

There is no hard and fast rule for bedtime because sleep needs and patterns vary from one child to another. However, if you know how much sleep your child needs and what time they need to be up, you can easily work out the appropriate bedtime.

Typically, toddlers need about 12 to 14 hours of sleep daily, whereas school-age children need 9 to 11 hours. These are only general guidelines, but with time, you will be able to figure out just how much sleep your child needs.

Regular Schedules And Bedtime Rituals

Kids thrive on routines, so doing the same things before going to bed each night creates the right atmosphere for sleep. Although every bedtime routine is unique, it usually includes taking a bath, brushing teeth, and putting on PJs. The routine should be no longer than 30 minutes (excluding bath time), and parents should be vigilant about ending the routine when it’s time to sleep.

Turn Off The Screens An Hour Before Bedtime

The light from the TV, computer, and phone screens interferes with melatonin production, so turn them off at least an hour before bedtime. Your kids will plead for “just one more show” or “just one more game”, but remember that an additional half hour of screen time can keep your child awake for two additional hours.

Create The Right Atmosphere For Sleep

Stress and high cortisol levels can interfere with sleep, so stressful and exciting activities probably shouldn’t occur before bedtime.

Turn down the volume, dim the lights, and be boring! Young kids may not grasp the concept of bedtime, but they can definitely tell when mommy and daddy don’t want to play. Start acting calm and “boring” at least two hours before bedtime so your kids will have an easier time falling asleep.

Make Sure Your Child Is Comfortable

Bedtime can make your child feel a sense of separation from the rest of the family, so the bedroom should be designed to make him or her feel safe and secure. A favorite blanket, teddy bear, and soft, warm sheets will soothe your child, making him or her feel safer and in control.

Lastly, keep the bedroom cool and the child’s feet warm. This may seem contradictory, but it helps to distribute blood and heat evenly throughout the body, thereby inducing sleep.

For many parents, bedtime can be a real struggle, but with these tips, it should be less of a challenge. Experiment with one or two of these recommendations to help ensure your child gets the sleep they need.

The post Can’t Get Your Kids to Fall Asleep? Try This appeared first on Lifestyle.