Category:

Health

Relaxation
Better TipsHealthTrendingWriting

Avoid Stress | 5 Tips for An Ideal Relaxation Routine

by Shamsul

Avoid Stress | 5 Tips for An Ideal Relaxation Routine

A well-established evening routine can greatly improve the quality of your sleep, reduce your stress and prepare you mentally for the next day. Here are five tips for creating a soothing evening routine that will help you relax, recharge and enjoy a night of restful sleep.

 
Prepare Your Moments of Pleasure:
 
The first step to establishing an effective evening routine is to plan ahead. Make a list of activities you want to incorporate into your routine. This may include activities such as meditation, reading, preparing for the next day’s affairs, or a relaxing bath. Having a plan will help you stay consistent.
 
 
Limit Screens | Reduce Stress
 
To promote better sleep, it’s advisable to steer clear of screens for at least one hour prior to bedtime. The blue light emanating from electronic devices such as smartphones, tablets, and computers has the potential to affect with the natural production of melatonin. Which is essential for regulating sleep. Instead, opt for relaxing activities like reading a book or listening to calming music.
 
 
Practice Some Yoga Postures:
 
Yoga is a great way to calm the mind and reduce stress. You can perform these two postures to relax.
 
 
Child’s Posture:
 
Start by sitting comfortably on your heels. From there, lie on your stomach. Stretch your arms forward toward the floor. This posture soothes the nervous system, releases back tension, and calms the mind and reduce stress.
 
 
The Cobra Posture | Reduce Stress
 
Lie on your stomach, place your hands under your shoulders, and gently lift your upper body. This pose stretches the spine and strengthens the back muscles. It also stimulates digestion and promotes proper functioning of internal organs.
 
 
Create A Calming Environment:
 
Make sure your sleeping space is conducive to relaxation that reduces the stress level. Keep the bedroom dark, at a comfortable temperature, and use quality sheets and pillows. You can also diffuse relaxing essential oils like lavender to promote peaceful sleep.
 
 
Establish A Self-Care Routine | Reduce Stress
 
A self-care routine can help you to relax and prepare for the night. Take a warm bath, do gentle stretches, or take some time to read a calming book. These activities can signal your body that it’s time to relax and prepare for sleep.
 
 
 
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Read More:
 
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  Sponge  
 
 
Better TipsHealthHousehold
 
Need to Clean Kitchen Sponge! A Nest of Bacteria
 
 by Shamsul   
 
 
 
 
 
 
Need to Clean Kitchen Sponge! A Nest of Bacteria
  
You use your sponge every day, whether for washing dishes, for cleaning different surfaces, etc. But do you know that a sponge is not as hygienic as it seems? In fact, it is a real breeding ground for bacteria and it must be cleaned regularly, just like tea towels, for example.
 
 
The Reasons Why Bacteria Like Sponges
 
Several factors make sponges a favorite breeding ground for many bacteria, but fortunately for us, they are generally non-pathogenic bacteria. These factors are:
 
1) Because they are often damp, loaded with food waste and airy, sponges provide an environment conducive to the proliferation and development of bacteria.
 
2) The holes in sponges make ideal nests for bacteria.
 
3) The porous properties of sponges are very useful for us to absorb water, but bacteria also benefit from them.
 
4) Since sponges are used to clean different surfaces in different areas of the house, they encourage the spread of bacteria wherever you wipe the sponge in your home.
 
So, you understand that it is important to take precautions with your sponges.
 
 
Adopt Good Actions:
 
The sponge is used repeatedly throughout the day to remove grease and grime from various surfaces, such as dishes, shower tray, sink, refrigerator, after-dinner table, countertop, cooking plates, etc.
 
In short, it is used to sanitize the house, but for perfect hygiene, it is important to ensure that it does not become a breeding ground for bacteria. To do this, it is important to adopt a few good actions:
 
Clean and disinfect your sponge regularly.
 
After each use, do not neglect rinsing.
 
Always make sure to wring it out well.
 
Replace them regularly without waiting for it to fall apart.
 
Disinfect Your Sponge
 
In addition to giving your sponge a good daily cleaning, it is important to disinfect it two to three times a week. To do this, several solutions are possible.
 
 
1. Baking Soda
 
This natural solution is a very good disinfectant. To disinfect your sponge, proceed as follows:
 
Pour a teaspoon of baking soda into 1 liter of hot water.
 
Immerse the sponge in this mixture.
 
Let it soak for at least 4 hours.
 
After this time, get your sponge and wring it out as much as you can.
 
 
2. White Vinegar
 
Another disinfectant product, white vinegar is very effective in eliminating bacteria from your sponge. To do this:
 
In a container, prepare a mixture of two equal parts water and white vinegar.
 
Immerse your sponge in this mixture.
 
Leave it to soak overnight.
 
In the morning, rinse and wring out your sponge.
 
 
3. Lemon Juice
 
Lemon juice is very effective in cleaning and deodorizing all kinds of surfaces and objects, including your sponge. Use lemon juice as follows:
 
Squeeze a lemon into a bowl of water.
 
Dip your sponge in this mixture.
 
Again, you can leave it to soak overnight.
 
The next day, all you have to do is rinse and wring out your sponge.
 
 
4. Tea Tree Essential Oil
 
Tea tree essential oil is known for its antibacterial and antifungal properties. Here’s how to use it for your sponge:
 
In a bowl of lukewarm water, add a few drops of tea tree essential oil.
 
After mixing well, dip your sponge into the bowl.
 
Leave it to soak for 1 hour.
 
Rinse your sponge thoroughly with clean water, then wring it out.
 
 
5. Dishwasher
 
When you start your dishwasher, you can add your sponge inside, in one of the cutlery drawers, for example. For effective cleaning, use a 60° cycle.
 
6. Washing Machine
 
As with the dishwasher, it is possible to wash your sponge in the washing machine. Here again, use a 60° cycle for deep cleaning.
 
7. Microwave
 
Yes, you can also count on your microwave oven to disinfect your sponge. To do this, simply wet and wring it out before placing it in your oven. You can then start it by setting it to 2 minutes.
  
When to Throw in The Waste Basket?
 
Although there are different solutions for cleaning your sponge, it is nevertheless necessary to replace it regularly. Cleaning it will certainly increase its lifespan, but as soon as it starts to show signs of wear, it is best to throw it away.
 
It is difficult to give a precise indication of how long it will last, as it depends on what you use it for and how often you use it, but, as a general rule, a frequently used sponge can be thrown away after 15 days, while in the case of less frequent use it can be kept for a month.
 
 
 
Need Help or Advice in Academic Writing
 
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Need Help or Advice in Content Writing Management:
 
Would you like more advice? Do you have good practices to share? Please feel free to express yourself in the comments. Also, if you want help in writing content to drive more traffic and boost conversions, please get in touch through Contact our team or send your requirements here.
 
Do you want help writing quality content, driving traffic to your website, and boosting conversions? You can contact me through my Freelancer.com profile. I always prefer to work through my Freelancer.com profile for smooth functioning. Here, you pay safely and securely.
 
 
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  Stomach Cramps  
 
 
Better TipsHealthMedicalWriting
 
Here are 3 Natural Remedies For Stomach Cramps!
 
 by Shamsul   
 
 
 
 
 
 
 
Here are 3 Natural Remedies For Stomach Cramps!
 
Heartburn, nausea, bloating, and stomach aches are common and can be very uncomfortable on a daily basis. Discover our natural remedies to relieve your symptoms. Not to be confused with intestinal cramps (which are located below the navel), stomach cramps are characterized by the tightening of the abdominal muscles, which causes pain between the navel and the sternum.
 
Nausea, vomiting, bloating, feeling of heaviness, these stomach aches are very restrictive daily and can ruin our lives.
 
What Causes Stomach Cramps?
 
Several factors can cause stomach cramps. They can be linked to:
 
Complicated digestion (if you ate too much or too quickly for example),
 
An illness (such as gastroenteritis),
 
Menstrual disorders,
 
A chronic intestinal pathology (such as irritable bowel syndrome),
 
Gastroesophageal reflux,
 
Stress and anxiety.
 
So, how can you relieve stomach pain naturally? Here are some very effective tips!
 
Basil Essential Oil
 
Renowned for being a powerful antispasmodic and an excellent anti-infective, thanks to its soothing properties, basil essential oil is ideal for improving the comfort of the digestive sphere.
 
You can massage it on your stomach using small circular movements around the navel (clockwise). In this case, dilute 3 to 4 drops of basil essential oil in vegetable oil (sweet almond, apricot kernel, macadamia).
 
You can also use it internally (only with the advice of a health professional!) by placing a drop of essential oil in a honey teaspoon. In fact, honey optimizes the effectiveness of essential oils by promoting their absorption in the stomach.
 
Activated Vegetable Charcoal
 
Activated vegetable charcoal is recommended in stomach cramps because it fixes intestinal gases and potentially toxic substances in your digestive tract.
 
To reduce pain, take it in capsule form or mix a teaspoon of activated charcoal in a large glass of water three times a day.
 
Attention! If you are taking medication, respect an interval of at least three hours between taking your medications and charcoal, as the latter could counteract their effects.
 
Cabbage Juice
 
Thanks to the glutamine it contains, cabbage juice is very effective in soothing the stomach lining, making it a great ally in cases of ulcers.
 
For example, you can buy ready-to-drink cabbage juice in the form of an ampoule or prepare it yourself with a juicer. Drink one glass a day until your symptoms disappear.
 
 
 
 
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  Emotions  
 
 
Better TipsHealthPersonal GrowthTop 10TrendingWriting
 
Unlock Your Emotions | 4 Helpful Strategies
 
 by Shamsul   
 
 
 
 
 
 
Unlock Your Emotions | 4 Helpful Strategies
  
Caught in a daily life where everything moves too quickly, many of us suppress our emotions, for fear of confronting them. It is a counterproductive reflex because we cannot learn to control them by continually chasing them.
 
Fear, anxiety, joy, disappointment, surprise, anger, we are all affected by various emotions. For some, it is easy to identify, question, and tame them.
 
This exercise is extremely difficult for others, so much so that it seems tempting to ignore them so as not to confront them.
 
Those who have experienced this technique probably know it better than anyone. Suppose we can indeed silence the emotions buried inside us for a while. In that case, they always end up manifesting themselves at one point or another, sometimes through the body when the mind has tried hard to repress them (somatization).
 
It is, therefore, essential to start by accepting your emotions, even the most tortuous, to be able to unblock them. How to go about it? We give you 4 tips.
 
1- Listen to Yourself and Free the Floor:
 
To understand your emotions, you must first listen to yourself. This involves introspection but also speaking. If those around you can be a caring and reassuring space to confide in when the mind is too foggy or too full of negativity, those close to you do not always have the necessary distance (nor the shoulders) to welcome this speech.
 
In this case, it is best to seek help from a professional, such as a psychologist or psychiatrist. Using alternative medicine (sophrology, hypnosis, magnetism, reflexology) can also be an excellent way to unload emotionally.
 
 
2- Expressing Yourself Through Artistic Activities:
 
Speaking is not the only way to express one’s emotions. It is also possible to unlock them through artistic activities. Painting, dancing, singing, playing an instrument or even pottery, taking refuge in this type of activity is an opportunity to refocus, take time for yourself and enhance your self-esteem.
 
This is also the usefulness of art therapy, a psychotherapy technique that uses art as a pretext to express emotions without resorting to verbal communication. A cathartic exercise that aims to improve overall well-being.
 
 
3- Write Down Your Thoughts:
 
Whether you write down your thoughts in a diary, jot down a few snippets of sentences in a notebook, or embark on a large writing project, writing is a great way to be at home. Listen to your emotions and learn to tame them.
 
It is indeed a time of calm, where we face ourselves and can express all the thoughts that cross our minds without fearing how they will come out or be perceived. A space of freedom that allows us to connect with ourselves in the rawest and most authentic way possible.
 
 
4- Do Meditation:
 
Numerous studies have scientifically proven stress, anxiety, and suffering and the benefits of meditation on physical and mental health. Although it is not always easy to “empty your mind”, this gentle practice is ideal for promoting concentration.
 
There are several ways to meditate, such as mindfulness, which consists of paying attention to the thoughts and emotions that inhabit us without trying to judge them. Emotion yoga is another meditative practice that aims to achieve emotional detoxification through targeted postures.
 
 
 
Need Help or Advice in Academic Writing
 
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Read More:
 
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  Lack of Sleep  
 
 
Better TipsHealthPersonal GrowthTop 10
 
5 Signs That Prove You’re Sleep-Deprived! Discover Them Here!
 
 by Shamsul   
 
 
 
 
 
 
5 Signs That Prove You’re Sleep-Deprived! Discover Them Here!
  
Sleep-Deprived can indeed have significant and detrimental effects on the brain. It is not only uncomfortable but can be considered a form of torture when experienced over an extended period.
 
 
1- If you don’t get up as soon as your alarm goes off, you’re sleep-deprived!
 
According to studies, if you have to press the alarm button on your alarm clock, 1 time, 2 times or even 3 times. It’s just that waking up is too difficult because you don’t have enough sleep! So, make sure to go to bed a few hours earlier if you’re sleep-deprived!
 
 
2- If you sleep in on the weekends, you’re not getting enough sleep!
 
If you have to sleep in and get up very, very, very late on Saturday and Sunday, it’s either because you partied the day before or because you lacked sleep all week!
 
Indeed, it is a warning sign from your brain because it does not like to be in sleep debt during the week and does not like to be disturbed during the weekend, and obviously, it does not like any lie-ins! You’re trying to get your sleep back, but it’s not good for your body because it disrupts your biological clock.
 
The advice? You have to go to bed and get up at the same time from Monday to Sunday!
 
 
3- If you’re always hungry, you’re not sleep-deprived!
 
Being hungry all the time is a sign that you’re seriously sleep-deprived. Indeed, when you haven’t had enough sleep, your body has not had time to recharge its batteries, is lacking energy and needs quick sugars! In fact, the hormones responsible for the feeling of satiety and hunger are completely disrupted!
 
“Lack of health will make you want to eat a lot more!” And obviously, fatty, sweet and salty things,” specifies the doctor.
 
 
 4- You’re not getting enough sleep if you’re in a bad mood!
 
If you are in a bad mood, it is because you are not getting enough sleep and the brain has not rested properly! Indeed, Doctor Jimmy Mohamed specifies that the function of sleep is to digest emotions through dreams in particular!
 
Indeed, lack of sleep is experienced as a real permanent stress for your body. Consequently, you risk being in a bad mood, becoming more irritable, annoyed, and less patient!
 
“Lack of sleep is real torture for your brain,” according to the experts.
 
 
5- If you are less efficient, it is because you lack sleep!
 
By being less efficient, you have difficulty restoring the lessons learned, you have difficulty driving, difficulty playing sports, and you are also less precise in everyday actions. “Your brain is in a fog!”
  
Here are some ways in which inadequate sleep can affect the brain:
 
Cognitive Impairment:
 
Sleep is crucial for various cognitive functions, including memory, attention, and problem-solving. Lack of sleep could lead to difficulties in concentration, memory lapses, and decreased cognitive performance.
 
 
Mood and Emotional Regulation:
 
Sleep is closely linked to emotional well-being. A deficiency of sleep can contribute to mood swings, increased irritability, and even symptoms of depression and anxiety.
 
 
Reduced Alertness:
 
Sleep deprivation can impair alertness and reaction times. It is parallel to the effects of alcohol intoxication. It can be dangerous, especially when operating machinery or driving.
 
 
Decreased Creativity:
 
Lack of sleep can choke creativity and innovative thinking, making it challenging to come up with new ideas and solve complex problems.
 
 
Physical Health:
 
Chronic lack of sleep has been linked to a bigger risk of several health issues, like obesity, diabetes, heart disease, and a weakened immune system. These physical health problems can indirectly impact brain function.
 
 
Hormonal Imbalance:
 
Sleep is essential for maintaining a balance of various hormones in the body, including those related to stress (cortisol) and hunger (ghrelin and leptin). Disrupted sleep can lead to hormonal imbalances, affecting mood, appetite, and overall well-being.
 
 
Long-term Consequences:
 
Prolonged sleep deprivation has been associated with more serious conditions, such as neurodegenerative diseases like Alzheimer’s and Parkinson’s disease.
 
In some extreme cases, the effects of prolonged sleep deprivation can indeed be considered a form of torture because they can lead to extreme physical and psychological distress. The brain relies on sleep to perform various critical functions, and the absence of adequate rest can have dangerous repercussions for mental and physical health. It’s essential to prioritize good sleep hygiene and ensure that you get the recommended amount of sleep for your age and needs to maintain optimal brain function and overall well-being.
 
To be efficient, to have a clear and lively mind, there is no secret: you have to sleep!
 
 
 
Need Help or Advice in Academic Writing
 
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https://independent.academia.edu/shamsulIslam8
 
Need Help or Advice in Content Writing Management:
 
Would you like more advice? Do you have good practices to share? Please feel free to express yourself in the comments. Also, if you want help in writing content to drive more traffic and boost conversions, please get in touch through Contact our team or send your requirements here.
 
Do you want help writing quality content, driving traffic to your website, and boosting conversions? You can contact me through my Freelancer.com profile. I always prefer to work through my Freelancer.com profile for smooth functioning. Here, you pay safely and securely.
 
 
 
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