Healthy Living

Here are the Negative Effects of Staying Indoors Too Long

Author , posted on July 20, 2021

Category: Healthy Living


negative effects of staying indoors

Did you know that, according to SnowBrains, the average American spends more than 90% of their life indoors? About 6% of their time is spent in automobiles, with the other 87% spent inside. This only leaves 7% of their lives having been spent outdoors.

Even though it’s common, this doesn’t mean that it’s okay. If you’ve noticed that you’ve been spending too much time inside recently, you may have noticed some of the negative effects of staying indoors.

Have you been feeling sluggish or depressed? Does it seem like, when the sun is out, it isn’t actually out at all? Or maybe you keep getting sick and don’t know why.

All of these problems could be caused by your staying inside too long. But how do you know if that’s the cause? If you don’t know, you might feel stressed about your physical or mental health.

In this article, we’ll review the negative effects of staying indoors too long. We’ll also help you get back on your feet and outside. Finally, you can start feeling great again. Read on to learn more.

The Negative Effects of Staying Indoors on Your Mental Health

One of the reasons why you shouldn’t stay indoors too long is that it can have negative effects on your mental health. These effects can include sleep issues, mental health issues related to a lack of sunlight, mood swings, appetite changes, and more.

Sleep Issues

What happens when you stay indoors? One of the worst things that can happen is sleep issues. This is because you need exposure to sunlight so that your body’s circadian rhythm can function properly. Your circadian rhythm regulates things such as:

  • When your body wants to fall asleep
  • When your body wants to wake up
  • Your metabolism, hormones, and body temperature

When your circadian rhythm isn’t functioning properly, the time you fall asleep and wake up, as well as many of your essential functions, might be negatively affected. And your circadian rhythm is affected by darkness and light.

When it’s the daytime, your brain naturally releases signals in your body that tell your body to wake up. At night, the opposite happens, with it releasing melatonin, which helps you sleep. This is all regulated by the circadian rhythm.

Unfortunately, when you spend a lot of time inside, you aren’t actually getting the sunlight needed for this process to work.

As a result, your sleep schedule will be negatively affected, with you getting tired at the wrong time (or not getting tired at all and suffering from insomnia).

If you’ve found that you have this problem, now you have a reason why you should go out.

Start your day by going for a walk around the block, get some fresh air, and have the sunlight pouring in through your windows when you have to be inside.

Hopefully, this will help you with your sleep issues. If you continue to have them, you should combine going outdoors more with medication or treatments your doctor suggests.

Mental Health Issues Related to a Lack of Sunlight

If you’ve been feeling depressed lately, this could be because of a lack of sunlight from not going outdoors. Because the sun has the combined effect of improving mood, synthesizing vitamin D, and helping our internal clock, it’s essential for good mental health.

Of course, there are many other reasons you might be feeling depressed, whether it’s the stage you’re at in your life or clinical depression.

For this reason, it helps to combine going outdoors more with whatever your therapist or doctor recommends.

Mood Swings

When you’re less social and more sedentary, there’s an undeniable impact on your moods. If your serotonin is low, this makes you feel low, too. For your body to produce more of it, you need exposure to sunlight. So you won’t have much serotonin if you’re inside all the time.

To up your serotonin levels and your mood, step outside. Depending on how your brain produces serotonin, you might also have to practice yoga, see a therapist, or take medication to help boost it.

Appetite Changes

Another issue caused by being outside less is a change in your appetite. This is because the aforementioned circadian rhythm has an impact on your appetite. If it’s not regulated properly with the right amount of sun, your body will be confused about when it’s hungry.

This is only one of the ways in which staying inside too long has a negative effect on your appetite.

Additionally, when you’re inside for long hours, you’re often sedentary, staying in bed or sitting on the couch too long watching TV or spending time on your laptop.

This type of behavior can impact your appetite in two ways: you might lose your appetite or feel much hungrier than you usually would. You might find that you’re skipping meals or overindulging in junk food.

Whatever you end up doing, having an appetite such as these will eventually have negative consequences on your health. You could end up gaining weight or losing too much of it without gaining any muscle.

To deal with these problems, there are several things you need to do. First of all, change your eating schedule and diet so that you’re eating the right foods at the right times.

Then, remember to fight off the sedentary lifestyle by standing at your desk when you’re working or getting up to stretch.

Additionally, go outside much more often for exercise. This will reset your circadian rhythm and help you have your appetite back at the right time.

It will also be beneficial if you want to lose some of the weight you’ve put on from being inside too much.

Anxiety

The final negative mental health effect you can experience when not going outside is anxiety. If you start to feel like you’ve been cooped up for too long, you might feel restless or anxious. When this happens, you might feel more upset or irritable.

There are also issues with social anxiety. If you spend a lot of time indoors, only watching TV or on your device, you’ll start withdrawing from your family and friends.

This can make you feel isolated, which can in turn make you feel like there is no one to connect with. You might even start not wanting to leave the house and forgetting about how to take care of yourself properly.

To escape this negative anxiety cycle, it can help to go outside. By being out in the sun, you can wake up your body again. By exercising outside, you can start pumping out more endorphins, which will lift your mood.

Additionally, if you join friends outside, you’ll feel more connected to other people around you, alleviating the symptoms of social anxiety.

Remember that with mental health issues like anxiety, you should also speak with your doctor to talk about any underlying causes or whether there’s additional medication or therapy you should be using.

Negative Effects of Staying Indoors on Your Physical Health

In addition to being bad for your mental health, staying indoors can also be detrimental to your physical health. Issues you may experience include poor posture, lowered vitamin D levels, weakened immune system, and weight problems.

Poor Posture

When you’re spending a lot of time indoors, you’re usually sitting down in one place for an extended period of time. Unless you’re constantly doing HIIT workouts or yoga, this can have a very negative impact on your posture.

How does this happen? When you’re sitting still in one place, you’re putting a large amount of pressure on your spine, neck, and back muscles.

Of course, if you have an ergonomic chair that provides back support, this can help. But it still isn’t enough.

To keep your posture from suffering too much, remember to get up from your chair regularly when you’re at work. If possible, it can also help to use a standing desk.

But most importantly, get outside as often as you can. This will guarantee that you aren’t sitting around.

Instead, you’ll be going out for walks or exercising. You’ll also feel energized, which will keep you from slouching when you return home.

Lowered Vitamin D Levels

One of the biggest problems with staying indoors is that you aren’t getting the vitamin D you need from the sun to be healthy. Vitamin D is important for keeping your bones healthy, so if you’re older, it’s especially important that you spend some time outside.

Additionally, having low vitamin D can make it more likely that you would develop diseases such as diabetes or develop high blood pressure.

Even if it’s only for an hour a day, going outside a bit more to get a natural dose of vitamin D will have profoundly positive impacts on your physical health.

Weakened Immune System

Another issue caused by staying inside too long is a weakened immune system. This is because of the aforementioned issue with vitamin D. If you have a vitamin D deficiency, your immune system will end up being weaker.

As a result, you’ll end up getting sicker more often. This will also keep you inside, which can end up causing some of the additional problems we’ve listed in this article.

To protect yourself from this, start going outside more often. In addition to having an improved immune system, you’ll also have reduced inflammation levels, an added bonus of being out in the sun.

Weight Problems

If you stay inside too long, you’ll end up having weight problems. This is for several reasons. First of all, if you’re feeling sluggish and like you have low energy (or even depression) from being inside too long, the last thing you’ll want to do is exercise.

Additionally, you’re more likely to graze or snack when you’re indoors.

If you spend more time outside, then the times you eat will be more likely to be planned meals.

Eyestrain (and Related Issues)

When people spend a lot of time indoors, they inevitably spend hours in front of a television, their work computer, or a device such as a cell phone or a tablet. If you do any of these things for hours at a time, you’ll end up with eyestrain.

There’s the additional issue too of not having great mental health if you spend too much time on electric devices.

Whether you have a Facebook addiction or spend too much doomscrolling to catch up on negative news out there, you can end up feeling depressed or alone. It’s best to get outside and catch up with the great outdoors instead.

Meditation can help, too. Both your mental and physical health will end up thanking you.

Need More Information?

Now that you know about all the negative effects of staying indoors, you might need some additional information. Maybe you want to learn about tips you can follow to make sure you get time outside even if you have a busy indoor work schedule.

Or maybe you want to learn about fun, healthy outdoor activities you can do with the whole family.

Whatever information you need, we can help. At Pricepro Pharmacy, we’re experts when it comes to your health. We also offer the best medications you need. To learn more about how we can help, contact us now.

 

 

Works Cited

https://snowbrains.com/brain-post-much-time-average-american-spend-outdoors/

https://www.healthline.com/health/healthy-sleep/circadian-rhythm

https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin

https://my.clevelandclinic.org/health/drugs/15308-sleeping-pills

https://www.pricepropharmacy.com/how-much-does-sitagliptin-cost-for-diabetes-with-or-without-insurance/

https://www.pricepropharmacy.com/top-10-foods-that-boost-the-immune-system/

https://www.pricepropharmacy.com/benefits-of-meditation/

https://www.pricepropharmacy.com/contact-us/

A Detailed Guide on the Importance of a Balanced Diet

Author , posted on July 17, 2021

Category: Healthy Living


importance of a balanced diet

When did you first go on a diet, how long has it been, and have you achieved the results you set out to yet? 

Chances are, it's been years, and you haven't reached your goal yet. Why? Over 80% of diets fail. It's time you focus on the importance of a balanced diet rather than fad diets and weight loss pills. 

But with a booming diet product industry, it's hard to sift the fact from the fiction. If you want to have optimum health and a body that supports you, the key is consistency, not extreme measures.

In times of desperation, it's easy to resort to a quick fix; it's time to learn about a sustainable approach to nutrition and health. 

Read this detailed guide to why you need a balanced diet for excellent health. 

What Is a Balanced Diet 

This may seem simple, but there are many components to a balanced diet that often get forgotten. A trend towards healthy eating is increasing, but this does not mean more people are eating a balanced diet. 

Orthorexia Nervosa is the focus on and obsession with eating healthily. However, many people with these tendencies end up eliminating entire food groups in an attempt to be healthy. Although many people may not have an eating disorder, many people exhibit tendencies towards this way of eating.  

This is not a balanced diet. 

You'll have heard the trends: 'carbs make you fat,' 'protein burns fat,' 'MCT oil boosts metabolism.' All these trends encourage you to limit or increase certain food groups. 

A balanced diet incorporates all aspects of natural foods. Ultra-processed foods aren't necessary for a balanced diet, but you shouldn't penalize them and eliminate them 100% unless you're happy to. Again, balance is key. 

How to Have a Balanced Diet 

So what does a balanced diet look like? You need to incorporate all the key natural foods and food groups as defined by the Dietary Guidelines for Americans. This includes: 

  • Protein (5.5 ounces per day)
  • Vegetables (2.5 cups per day)
  • Fruits (2 cups per day)
  • Whole grains (3 ounces per day)
  • Seafood (8 ounces per week)
  • Low-fat dairy (3 cups per day)
  • Oils (27g per day)
  • Refined grains (no more than 6 ounces per day)
  • Calories from processed/ultra-processed foods (no more than 270kcal per day)

This is only a basic list of recommendations, and for each group, there are extra considerations. The takeaway message from these guidelines is that a well-balanced diet is essential if you hope to meet the recommendations. 

The shift towards intuitive eating is good for the population; ask yourself if your meal is healthy, and you probably already know the answer.

Looking at your plate, you should be able to tell what each food is. The closer your meal is to the foods in their natural form, the better. If you have a meal with a list of ingredients you've never heard of, it's best to limit your consumption of these foods.

An easy way to make sure your diet is balanced is to visit the grocery store and add plant foods to half your plate in each meal. 

Balanced Diet for Weight Control 

Your calorie requirements are different depending on your age and sex; adult males need around 2500kcal, and adult females need around 2500kcal. However, this varies depending on your activity level. 

Obesity is nothing new to America; around 69% of Americans are overweight or obese. It's widely accepted that being overweight increases mortality, blood pressure, and cholesterol. If you're overweight, you're at higher risk of type 2 diabetes, coronary heart disease, stroke, and more. 

It's not that we're overeating; the problem is what we're eating. 

The typical American diet is high in calorie-dense, ultra-processed food. A switch to natural, whole foods would mean an increase in the volume of food eaten for most people while still consuming fewer calories. 

If you're trying to lose weight, incorporating balance into your diet is the single, best thing you can do. There is no need to be hungry, and you can eat a variety of foods that means you won't get bored with your diet. 

If you have constant cravings for sugary foods and feel like you put on 7lbs if you look at a hamburger, you may have problems with insulin and blood sugar; this makes weight loss harder. It's worth visiting a healthcare practitioner for a blood test. 

Balanced Diet for Gut Health 

One of the most groundbreaking areas of nutrition science in 2021 is gut health. Our gut has a direct link to our brain, affecting metabolism, immune system, happiness, health, and cravings. 

We have millions of bacteria in the gut that are well adapted to thrive on the foods that are most abundant in your diet. 

Whereas virtually every other area of nutrition is contested, everyone agrees that a diverse, plant-based diet is excellent for the gut microbiota. Fermented foods and immune-boosting foods will help nurture good bacteria and keep you healthy. 

A healthy gut will help you with digestion, weight loss, happiness, and general health. Don't underestimate the importance of looking after your gut; add plant foods to every meal you eat. 

Balanced Diet in Disease 

21st-century medicines and vaccinations and have decreased our risk of dying from plague and acute illness. However, our risk of developing chronic disease is increasing, many of which are directly attributed to an unhealthy diet. 

1. Type 2 Diabetes

As the prevalence of obesity increases, so does diabetes. Type 2 diabetes is when your body becomes resistant to insulin (the hormone that lowers your blood sugar), and you can't regulate blood sugar levels. 

If you have chronic high blood sugar, you'll experience tiredness, headaches, increased thirst, frequent infections, and vision problems.

A balanced diet low in sugar can help regulate your blood sugar and nurture the body into responding to insulin again. In many cases, diabetes is reversible with diet and exercise changes. 

2. Cardiovascular Disease 

Cardiovascular disease is an umbrella term for conditions that affect the heart and blood vessels. Fatty build-ups around the arteries usually cause it, and a high-fat diet is one of the main risk factors. 

Cardiovascular disease is one of the leading causes of mortality in America. 

Developing a balanced diet helps to regulate cholesterol and fatty deposits around the body. Increasing intake of vegetables and exercising is essential to managing cardiovascular diseases. 

If you're at risk of cardiovascular disease, you should take a careful look at how much fat and sugar you're consuming. 

3. Gastroesophageal Reflux Disease (GERD)

GERD is a dietary condition where stomach acid flows back up the esophagus; it's a common condition in America and can vary in severity. 

While a small amount of acid reflux is normal, you may have GERD if you're experiencing chest pain, regular heartburn, difficulty swallowing, or regular food regurgitation. 

A balanced diet is the best thing you can do to prevent GERD; you're unlikely to develop GERD if you're eating well. However, if you do have the condition, a specialist GERD diet plan can help to relieve your symptoms. 

This may include avoiding high-fat foods, citrus foods, spicy foods, coffee, and alcohol. However, GERD should always be treated by a dietitian or nutrition professional to ensure the plan is appropriate and safe. 

4. Irritable Bowel Syndrome (IBS) 

10-15% of Americans have IBS. The main symptoms of IBS are abdominal pain and difficult bowel movements. The exact causes are unknown, but the first-line treatment is always a dietary modification. 

Some people find that a healthy, balanced diet is enough to eliminate their symptoms. Others have specific trigger foods that they have to avoid. For almost all IBS sufferers, a balanced diet will help symptoms enough that a medicated approach isn't necessary. 

Barriers to Having a Balanced Diet 

No one is disputing the idea that a balanced diet is good, and everyone knows what they should be eating. But for some reason, we don't. The lure of fast, convenient, tasty food proves too much for many of us.

There are entire branches of science dedicated to behavior change, and food intake has been studied extensively. There are five key barriers to changing food habits that people battle with. 

1. Habit 

The first barrier to dietary behavior change is simple. We're not in the habit of eating a balanced diet. It takes ten weeks to make a new habit - that's a lot of meals, consistency, and motivation. 

Breaking a bad habit as fundamental as food choices is difficult. Don't underestimate what you're doing; it's not just a diet, it's a significant lifestyle change. 

Professional support can be exponentially helpful if you're changing your diet. A dietitian, nutritionist, or other health professionals can give you ongoing support and keep you accountable for the time it takes to build your new habit. 

Set yourself a 10-week goal, with 1-week sub-goals to remind yourself of the bigger picture when your motivation is low. 

2. Taste Preference 

Another common reason for failing to eat a balanced diet is a taste preference. People prefer junk food, and that's that. Or is it? 

Convenience food has been carefully engineered to keep us coming back for more. Our gut bacteria and taste buds become accustomed to the food we eat most often. It's the gut-brain connection that tells us we want that hamburger instead of a salad. 

Many people find that after 30 days of eating a diet without ultra-processed foods, they no longer crave these types of food—experiment with cooking with a range of foods, making gourmet alternatives to fast foods. 

If you crave junk food, it may be worth detoxing from it for a short time to see if your cravings change. 

3. Money 

The perception that healthy food is expensive is not always correct. Yes, some healthy food is pricey, but so is take-away. There are plenty of ways to make a healthy meal for almost no money. 

A quick google search for 'cheap healthy meals' will reveal many options you'd never thought of. A great way to make cost-effective, healthy meals is to bulk buy and freeze. Then you have leftover meals for when money is tight. 

4. Convenience 

The real beauty of ultra-processed food is the convenience - there's no denying it. However, there are ways around this.

First, preparation is critical. Plan your balanced meals at the start of the week, do the necessary shopping and food prep when you're feeling motivated. Next time you're about to stop at the drive-through, remind yourself of the food that you've prepped at home. 

5. Family and Friends 

Finally, the influence of friends and family is so important to acknowledge when you're changing a food habit. It's so challenging to eat well if people around you are doing the opposite. 

If your family are on board, that's great you can motivate each other. However, all too often, they aren't interested in making changes.

If you're the cook, try making a meal with two components. Half the meal can be nutritious and balanced; the other half can be whatever your family is craving. Then all you need to do is adjust the ratio of which parts of the meal are on each plate. It's a win-win for everyone at the table. 

Don't Underestimate the Importance of a Balanced Diet 

There you have it, a detailed guide to the importance of a balanced diet. Hopefully, you're feeling well informed and motivated to make a change. 

The only real barrier to behavior change is your own mindset; the sooner you shift it, the sooner you'll begin to feel better. 

If you're ready to be happy and healthy, there's no better time than now. 

Did you find this article helpful? Contact us today for more educational advice about protecting your health. 

Works Cited 

  1. https://www.scientificamerican.com/article/unexpected-clues-emerge-about-why-diets-fail/
  2. https://www.beateatingdisorders.org.uk/types/orthorexia#:~:text=Orthorexia%20refers%20to%20an%20unhealthy,diet%20is%20suffering%20from%20orthorexia. 
  3. https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf 
  4. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/intuitive-eating/10-principles-of-intuitive-eating
  5. https://www.healthline.com/health/obesity-facts 
  6. https://www.pricepropharmacy.com/top-10-foods-that-boost-the-immune-system/ 
  7. https://www.pricepropharmacy.com/the-telltale-signs-and-symptoms-of-high-blood-sugar/ 
  8. https://www.pricepropharmacy.com/how-to-create-a-gerd-diet-plan/
  9. https://aboutibs.org/what-is-ibs/facts-about-ibs/ 
  10. https://www.healthline.com/health/how-long-does-it-take-to-break-a-habit#:~:text=Research%20from%202012%20looking%20at,from%2018%20to%20254%20days. 
  11. https://www.pricepropharmacy.com/contact-us/ 

How to Have Meaningful Conversations, and the Benefits of Doing So

Author , posted on July 14, 2021

Category: Healthy Living


how to have meaningful conversations

Social interaction is an integral part of being human. Research shows that our mental health is reliant on social connection and having a support network. 

Part of making social connections is our ability to have good conversations. We've all been there at a business meeting or event and not had anything to say to someone we meet. 

You can avoid those awkward moments of small talk or speaking to pass the time. You need to know how to have meaningful conversations. 

Once you read our list of tips for meaningful conversation, you'll never want to run away from a terrible discussion about the weather or what you had for lunch ever again!

Why You Need Meaningful Conversation

A conversation that goes beyond surface-level is essential for our health and wellbeing. Connecting with others makes us feel accepted and understood. It makes us feel like we are not alone in this scary world. 

Meaningful conversations are comforting and critical for growth and self-development. One of the many benefits of meaningful conversations is that you are more likely to learn something you didn't know. 

If you have reflective conversations that aren't self-serving, you are more likely to feel fulfilled in life. 

We need deep conversations for our long-term happiness. Higher wellbeing is scientifically shown to be associated with less time alone and more time having meaningful conversations. 

How to Have Meaningful Conversations

Less time talking about pointless things, more time speaking with intention and finding meaning. Here's how to make conversation well: 

1. Be a Good Listener 

The first rule of any decent conversation is to listen. And we mean listen. Not just hear that the other person is talking, ready to go in with your next point. 

Listen to the message the person is trying to convey to you. Why are they saying what they are saying? Try to reflect more on the point someone made rather than immediately reacting to them. 

If you listen to understand, not just speak, you will find the quality of your conversations drastically improving. You will be fully present in discussions and give more thoughtful input. 

2. Ask Thoughtful Questions

Why are you making conversation with someone? Is it because you want to tell them all about yourself? Or is it because you are genuinely interested in what they have to say?

You can only really get to know someone if you ask them questions about themselves. But it would help if you thought carefully about the questions you ask. It's easy to ask someone something basic like 'what's your favorite color,' but more challenging to ask 'what is it about this color that draws you to it'. 

So instead of asking what your hobbies are, try asking what they like about those hobbies. Ask people what made them choose the job they have. 

If you always remember to ask why it will drive more meaningful connection. It would help if you did this in a subtle way that doesn't seem creepy, though. Be thoughtful and intentional about the questions you ask. 

Don't only ask questions because you think it will make you sound more interesting; ask questions because you are genuinely interested in the answers. 

Ask questions that will elicit a more thought-through response too. If you ask things that require a yes or no answer, you will kill the conversation before it's started!

3. Be Yourself

People can spot a fake a mile off. If you want to have meaningful conversations and build connections, you need to be yourself. 

You know how to be you; it doesn't take much effort. So don't try to pretend you are someone you are not or that you like things you don't like because you think it might impress someone you are talking to. 

Share your honest opinions and thoughts; it will make you come across as much more authentic. Remember that nobody's opinion is more important than another. 

People will like you for who you are, not for who you pretend to be. Not everyone needs to like you, and remember, that's completely ok. 

4. Remember Points From Previous Conversations

A great way to build a strong connection with someone is to bring up topics you remember they have previously told you about. 

If you remember, someone told you they love meditation and the benefits it has on their wellbeing. Bring that up in your following conversation; it shows you listened to what they had to say last time. 

Did they tell you about a special event or someone special in their life? Ask how that person is doing. It shows you took the time to retain the information they shared with you.  

5. Don't Waste Time

Don't have a conversation with someone for the sake of it. If you are trying to get something from the person or promote yourself, they will tell.  

Wasting people's time because you want to use them for something won't help you build meaningful connections. 

6. Make People Laugh 

Having a sense of humor is a life skill. Being able to make people laugh boosts your attractiveness and improves your ability to be a leader. 

Not only that, it is excellent for your mental health, increases the oxygen and blood flow in your body, and releases happy hormones. Who doesn't want to laugh!?

If you strike up a conversation with someone new, one of the best things you can do is make them laugh. Keep the joke appropriate to the situation and light. 

Making someone laugh immediately makes them feel relaxed. Laughter even lights up the part of the brain that improves attention span and decision making. 

Get practicing your jokes! Dad jokes aren't an approved way of making people laugh! 

7. Read the Room 

From the previous point, if you go into a room full of people discussing a serious topic, you can't start cracking jokes. It will come across as inappropriate and as if you haven't paid attention to the room's energy. 

Reading the room's tone and understanding what people are expecting from a situation is another great life skill. Knowing when not to talk is just as important as knowing when you should speak up. 

If someone tells you a close relative has died, you aren't going to start making jokes about death. 

Observe the situation you are in and act appropriately. If you are attending a business meeting, you will not start connecting with people by telling them about your sex life.

Keep the conversation appropriate, and you will be able to seek out meaningful conversation. 

8. Don't Boast About Yourself

People don't care what you have been up to. They love to talk about themselves. Given the opportunity, people will talk about themselves for hours; it's the topic they know the most about, after all!

So if you want to have better conversations, don't boast about your achievements. Your merits will naturally come up in conversation without you boasting about them. 

Stay humble, and people will gravitate towards you. Nobody likes a know-it-all who loves themself a little too much. 

9. Make People Feel Special

Another way to inspire exciting conversations and more profound connections is by making people feel special. If you can be genuinely happy for them and the things they have achieved, you will feel more connected to them. 

Maybe the person has something you have always wanted, like their own business or a great investment portfolio. Being envious of people who have something you want won't help you have a good conversation. 

Congratulate people on their achievements and see what you can learn from them about how they got to where they are today. 

If you can show people how special they are, they will appreciate you. 

10. Repeat Things They Say

As we already established, if you want to have great conversations, you need to be a good listener. You have two ears and one mouth for a reason, remember! 

A great way to show you have genuinely listened and retained something someone has told you is if you can repeat what they say to you. Ask follow-up questions about something they told you about earlier.

If you repeat points made previously by your conversation partner, it will prove you are present and engaged in the discussion. 

11. Let the Conversation Flow

Don't try to steer a conversation in a way that will serve you. Perhaps you want to tell someone something about yourself, so you try and send the conversation in that direction. Doing this won't help drive meaningful conversations. 

Let the way you speak with someone flow naturally and take the course it needs to. You never know; you may be surprised about the direction you go in. You could end up learning something completely new you never thought you would discuss. 

13. Find Common Ground

Another easy way to connect with people on less superficial levels is to find something you have in common.

Do you both have the same passions? Perhaps you both have children of a similar age? Maybe you have experienced similar hardships in life. If you can connect over a shared experience, you can quickly build a connection. 

How to find out about common ground? By asking questions, of course. 

14. Offer to Help 

Showing genuine interest in someone's life and struggles helps you to build a deeper bond with them. One way to show you care is to offer help to someone if they need it. 

We all want to find meaning in our lives, and offering service is a way to do this. If you can offer advice or support if someone is seeking it, you will become memorable. 

Perhaps your conversation partner is looking for a new job, and you know someone recruiting in their field of work. Offer to make an introduction. 

Remember, you can share your network with others, too; this will help them trust you and likely return the favor for you should you ever need it. 

15. Don't Act Superior

People don't like being talked down to or looked down on. Don't think or act like you are better than anyone else.  

Doing this is a surefire way to get people's backs up and not want to engage with what you have to say.

Think of everyone as equal. Job status, family status, wealth are all superficial measurements of importance in our society. We are all human, and the sooner we realize this, the kinder we behave towards others. The kinder you are, the more high-quality the conversations you have will become. 

16. Be Empathetic

On the same train of thought as the last point, try to express empathy in your conversations. If you make people feel understood, you can build a great rapport with them. 

Being empathetic doesn't mean you should make the conversation about yourself, though. You may feel like telling someone about a time you went through something similar is empathetic. It could make them feel like you don't care about them and want to talk about yourself. 

For example, if someone is telling you about how stressed they are, listen carefully and offer meaningful advice. 

17. Be Intentional With Your Body Language

Sometimes, you may be having a conversation and subconsciously doing something with your body language that doesn't match what you are saying. 

People use their assessment of body language to make assumptions about us much more than you would think. It is our brain's way to make us feel safe and understand the person we are talking to. 

Be aware of your body language and try to match it to your words. If you are trying to help someone open up to you, standing there with your arms crossed will not give the right message. 

Start Having Better Conversations 

Now you know all the advantages of meaningful conversation and how to have meaningful conversations, you can get started with giving more to your social interactions. 

If you change the way you converse, it can improve your relationships with those you are close with and new acquaintances. 

The most important thing to remember to have better quality chats? Be interested, not interesting!

Do you need more help and advice about wellbeing and your healthcare options? Get in touch with us today. 

Cooking Fish: The Different Types of Seafood Explained

Author , posted on July 11, 2021

Category: Healthy Living


types of seafood

So, you want to learn how to cook seafood. Great choice! Seafood is packed with important nutrients such as Omega 3 fatty acids that help you stay healthy. 

However, cooking seafood is a little bit different from cooking beef or chicken. And, there are so many different types of seafood that it can be confusing to know where to start!

Before you pull out the frypan and start whipping up some tasty seafood, let's take a look at all the different kinds of seafood there are. And, we'll even throw in a few seafood cooking tips to make your job easier. Let's dive in!

Wild-Caught Fish

One of the more well-known types of seafood out there is fish. There are many different varieties of fish, and all of them offer their own nutrient and vitamin profiles.

If you're looking to eat fish, however, it's best to choose fish that is wild-caught. Wild-caught fish offers more nutrients and has less chance of carrying disease due to poor farming conditions. 

Salmon

Wild salmon is a popular choice for many people who enjoy seafood. It can be eaten raw or cooked, making it a great meal for people who enjoy a wide variety of recipes.

Salmon is rich in astaxanthin and omega-3 fatty acids. These are great for improving the skin and helping humans build up UV resistance.

Salmon contains many other nutrients, too, including:  

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Selenium
  • Niacin 

All of these vitamins make salmon a great choice for staying healthy.

Trout

Trout is another fish that many people enjoy, and as it's actually related to salmon, it has a similar appearance and flavor profile. Trout tastes similar to salmon but is a little milder. 

Like salmon, trout is low in mercury and high in omega-3 fatty acids. It's also rich in proteins, which is great for anyone wanting to boost muscle in their daily workouts. 

Trout contains important nutrients such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Phosphorus
  • Manganese

Atlantic Mackerel

There are several different types of mackerel out there, but the healthiest is Atlantic Mackerel. This affordable fish offers many of the same health benefits as salmon, but at a much lower cost. 

While Atlantic Mackerel is a great option for people wanting to stay healthy at a good price, King Mackerel and Spanish Mackerel aren't. That's because those two varieties of mackerel tend to contain large amounts of heavy metals.

If you're eating Atlantic Mackerel, you can expect to benefit from the following nutrients: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Vitamin D
  • Selenium

Herring

Herring is found mostly in the Pacific and Atlantic oceans and offers several nutrients that are great for staying healthy, reducing stress, and balancing hormones

Herring is a very oily fish, which is partly why it offers so many amazing nutrients. A few of the nutrients offered by herring include: 

  • Omega-6 fatty acids
  • Omega-3 fatty acids
  • Protein
  • Selenium
  • Vitamin D
  • Vitamin B12

This low-calorie fish is a great option for people who want to get their daily vitamins and nutrients. Plus, it's a low-cost option for getting your daily nutrients as well. 

Sardines

Sardines are an extremely nutritious and also extremely affordable fish. One of the reasons why these fish are so healthy is because they're typically eaten whole, providing the benefit of their bones and organs. 

Thanks to this, they offer a number of important nutrients, such as: 

  • Omega-3
  • Omega-6
  • Protein
  • Vitamin B12
  • Vitamin D
  • Selenium 

Eel

Eel is a fish that often gets forgotten. And, it often gets mistaken for a water snake because of its long shape and snake-like appearance.

Today, eel is mostly eaten in China, Taiwan, Korea, and Japan. People who enjoy eating this fish can enjoy a number of vitamins and nutrients, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Vitamin A
  • Vitamin D

Because eel contains high amounts of fatty acids, it may help boost your immunity. That makes it a great choice for not just being healthy in the present but for staying healthy in the long run, too!

Shellfish and Crustaceans

It's not just traditional fish that seafood lovers can enjoy. Another popular type of seafood that offers a range of health benefits is shellfish.

And, similarly are fish that have a shell but aren't shellfish. These types of sea creatures are known as crustaceans. Animals such as crab and shrimp fall into this category of nutritious animals. 

Either way, shellfish, and crustaceans both offer a healthy source of vitamins and nutrients. That makes them a great addition to any seafood diet. 

Oysters

Oysters are shellfish that have a slimy appearance and are found in a shell. They're often eaten raw and many people will either love or hate this interesting mollusk. 

Because oysters are eaten whole, they are very high in nutrients. They offer many different vitamins and minerals, including:

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin D
  • Zinc
  • Copper
  • Vitamin B12

Abalone

Another shellfish similar to oysters is abalone. These protein-rich shellfish are low in fat and offer iodine and other minerals that are hard to find in a natural diet. 

Iodine is important for getting a good night's sleep thanks to its ability to regulate your thyroid activity. Apart from iodine, abalone offers the following nutrients:

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Selenium
  • Vitamin B5
  • Vitamin K

Shrimp

Shrimp is a type of crustacean that offers a variety of micronutrients. These fish are extremely common and can help support a healthy diet by providing key nutrients that we may not get enough of. 

In a typical 100g serving of shrimp, you'll find few calories and carbohydrates but plenty of nutrients. Some of the nutrients you'll find in these sea creatures include: 

  • Selenium
  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Vitamin D
  • Phosphorus

Clams

Clams are small shellfish that have a salty taste and a soft texture. They can be eaten on their own on cooked into a soup. Regardless of how they're eaten, they offer some incredible health benefits. 

For one, they are a great source of vitamin B12. On top of that, they have several other nutritional benefits, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Vitamin B12
  • Iron
  • Selenium

Their high iron content also makes them important for reducing stress and helping you get a good night's sleep. Iron is typically found in dark leafy greens but clams can provide a good source of this nutrient as well. 

Cockles

Cockles are quite similar to clams. They are known as something called a bivalve mollusk. These unique sea critters can be found in saltwater and freshwater environments. 

It's fairly tough to find fresh cockles, but you'll often find them sold pickled. The good news is that pickled cockles offer the same nutritional benefits as fresh cockles do. 

A few nutrients that cockles provide are: 

  • Iron
  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B6
  • Vitamin B12 

With many B vitamins, cockles are a great addition to any diet. They get you a large amount of your daily serving of these vitamins with just one 100g serving.

Mussels

Another type of mollusk that is commonly eaten is mussels. Mussels are similar to clams and oysters in that they offer many health benefits. 

They contain a high amount of B vitamins and omega-3, making them a great addition to any diet. And, similarly to clams and oysters they have a salty taste that many people enjoy. 

Mussels offer many nutrients, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Vitamin B12
  • Selenium
  • Manganese 

Manganese is an important addition to your diet because it helps promote healthy skin. It also helps boost energy and may be linked to weight loss.

Crab

One low-calorie crustacean that many people enjoy is crab. It contains very small amounts of fat, but still offers a lot of vitamins and minerals that we need to stay healthy. 

Many people suffer from shellfish allergies, however, so it's important to make sure that you can eat this shellfish before introducing it to your diet. If you are able to eat it, you'll be able to enjoy nutritional benefits such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Copper
  • Selenium

Crab contains metals such as copper and zinc that are essential for a healthy diet but that we don't always get enough of. Eating crab can ensure you get the nutrients you need to stay healthy. 

Lobster

One of the more popular types of shellfish is lobster. Lobster is a crustacean that is very high-end and quite expensive. However, if you can afford the high price tag, you'll be receiving a number of key nutrients. 

Like crab, lobster has been associated with seafood allergies. That means that while it's highly nutritious, it can cause unpleasant reactions in some people.

Lobster is low-calorie seafood that offers many different vitamins and minerals. It is jam-packed with nutrients that you need in order to stay healthy, including:

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Copper
  • Protein
  • Selenium
  • Vitamin B12

If you don't have a seafood allergy, lobster is a great choice for getting your daily values of certain vitamins and minerals. Just make sure to take it slowly when eating this fish to be sure you don't have any reactions.  

Invertebrates

Apart from fish, crustaceans, and shellfish, there are creatures that live in the ocean known as invertebrates. Invertebrates are animals that don't have a spine. 

A few of the more common invertebrates are often enjoyed as delicacies and can provide you with many important nutrients, too. For anyone wanting a well-rounded seafood diet, including invertebrates is a great choice. 

Octopus

Octopus is a delicacy in Korea, Singapore, Japan, and several Mediterranean countries but isn't so commonly eaten in North America. That's not to say that it's not good for you, though!

In fact, octopus is one of the healthiest kinds of seafood out there. It offers a number of important nutrients, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Selenium
  • Iron

Octopus is quite chewy and can be a bit of an acquired taste. However, if you do enjoy this seafood you'll be getting many health benefits from eating a single serving!

Squid

Another invertebrate that you may want to be served on your plate is squid. Squid can be prepared in many different ways. The method of cooking squid tends to vary depending on what country you are in.

Like the octopus, squid is served more commonly in Mediterranean and Asian countries. Still, it provides several essential vitamins and minerals, making it a healthy seafood choice. 

In a serving of squid, you'll enjoy key nutrients such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Copper
  • Selenium
  • Vitamin B12

This low-fat food is a great choice for people wanting to stock up on nutrients but not on calories. It provides you with many important minerals and vitamins that you need to stay healthy and to feel your best. 

Stay Healthy With the Many Different Types of Seafood

With so many different types of seafood out there, you're sure to be able to cook something that tickles your tastebuds. Plus, they're packed with plenty of nutrients that help you stay healthy. 

It's not just seafood that helps keep you healthy, however. It's also your prescriptions and vitamins that support a healthier body!

If you're in need of prescriptions, the team at PricePro pharmacy has got you covered. Reach out to us and we'll help you find all your prescriptions at the lowest cost possible.

Works Cited

  1. https://chhs.source.colostate.edu/wild-caught-vs-farm-raised-seafood/ 
  2. https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
  3. https://www.pricepropharmacy.com/17-effective-muscle-building-tips-you-need-to-know/
  4. https://www.pricepropharmacy.com/a-complete-guide-to-hormonal-imbalance-symptoms-in-men/
  5. https://www.pricepropharmacy.com/top-10-foods-that-boost-the-immune-system/ 
  6. https://animaldiversity.org/accounts/Crustacea/
  7. https://www.pricepropharmacy.com/the-complex-relationship-between-sleep-and-stress/
  8. https://oceanservice.noaa.gov/facts/bivalve.html 

How to Spot Overworked Symptoms and Treat Causes

Author , posted on July 8, 2021

Category: Healthy Living


overworked symptoms

Since 1950, the productivity level across the globe has increased by more than 400%. This isn't a problem for the companies you work for, but it is for those who work there that are showing overworked symptoms.

More and more people are finding themselves not only overworked but also overstressed because they're overworked. If you're not sure if you're exhibiting signs of being overworked, you've come to the right place.

Below you're going to find some signs of being overworked as well as some ways you can start recovering from being overworked.

Losing It

One of the first signs that you're overworked is losing your temper towards people that have done nothing to you. It can be something as simple as the waiter forgetting to refill your drink or your child leaving their dirty clothes in the bathroom again.

In hindsight, it's not anything worth being upset about, but because you're overworked and stressed, it's huge. In a split second, you've lost your temper and taken it out on the closest person to you before you even know what's happened.

You don't lose your temper at work because you know there are consequences if you were to go off on your boss. Therefore, you take it out during situations where there is no backlash for letting your temper loose.

Putting Work Off 

Another sign of being overworked is putting things off until the last minute. This usually occurs when you've done so much work that you can't bear to do anything else.

Instead, of taking care of some paperwork at the beginning of the week, you put it off until the deadlines loom over your head. Procrastination can also occur when you've been reprimanded for previous work you've done.

Doing work that will be scrutinized by those that are over you can be challenging and can cause you to feel negative about the work you do. Therefore, instead of completing more work, you continue to put it off because you're scared that your work will not be up to par.

The fear of disappointing your bosses can increase your stress when it comes to job performance.

Inability to Relax

When you're at work, you're trained to handle anything that comes your way. In your training manual, it's known as crisis management. You learn to respond to situations, minimizing the likelihood of upper-level staff having to step in and correct the situation.

Many people find themselves in a heightened state of always being ready to respond to things when at work and not turning that mindset off outside of work. Staying in this mindset long-term makes it harder for people to relax.

Relaxing is the best way to release the tension that builds in your body from work stress. You'll find that, when you're able to relax, it better prepares you to return to work the next day and complete the job you're tasked with.

Feeling Like You've Run Out of Time

Are you glancing at the clock every day, wondering how you're going to accomplish everything you need to get done before time runs out? It's common that, in most jobs, you're not doing the work of one person, but the job of multiple.

Although, the people that employ you understand you're doing the job of several people, it doesn't keep them from asking you to continue taking on the same amount of work every day. Because you've got the course load of an entire team, one of the most common signs of being overworked is having this feeling.

No matter what you do, you can never escape this feeling, and it can increase as you get closer to work deadlines that you must meet.

Laundry List of Things to Do

On top of looking at the clock and running out of time to complete your work, another sign of being overworked is having a long list of things to do. Even when you continue to cross things off your list, it never seems to get any shorter.

In fact, whenever you look at your list, it seems as if something else has fallen onto your plate to do. While you created a list to help you remain organized in your work at the beginning of the day, it never seems to help.

Decline in Health

You might be reading this thinking there's no way your health can decline due to being overworked. We're here to tell you that's not true.

Being overworked constantly can cause you to lose sleep. Or cause you to suffer from insomnia because of the stress you're experiencing at work.

Not only that, but if you're someone who finds comfort in food, it can cause you to experience an increase in your weight because you're turning to food for comfort.

Dangers of Overwork

We've discussed some of the signs that you're overworked; now we're going to detail the reason that overworking is dangerous. Some of these dangers you might have known already.

While there are others you've not even thought were possible.

Taking Medication 

Some people can't make it through a workday without taking some kind of medication. When you take medication to make it through the day, this could have dire consequences.

What might start as innocently taking medication can turn into dependence on that substance. You'll find that without taking medication, you feel worse and are unable to focus on your work.

Unknown Aches and Pains

As we mentioned earlier, constant stress and overwork of the body can lead to aches and pains. Without warning, you'll get ready for work and begin to feel a nagging pain in your back without being able to remember what you did that caused the pain.

As time continues feeling this pain will become a normal part of your everyday routine and something you live with. No one should have to deal with pain every day that's caused by overwork at their jobs.

Increased Fatigue

On days when you're not at work, are you tired? How is it possible that you can still be tired on days that you're supposed to have off?

The reason is that your body is doing its best to restore itself from the massive overwork that you've done and continue to do. No matter how many days you have off, you'll continue to think about work and never fully allow your body to get the rest and recovery that it needs.

Continuous fatigue can lead to you spending more time sleeping than participating in things you once enjoyed doing.

Elevated Blood Pressure

Blood pressure that spikes now and then is nothing to be concerned about, but blood pressure that remains elevated is cause for concern. When you see your doctor, they will advise you to do what it takes to decrease your blood pressure because it can lead to things like:

  • Weakened arteries
  • Kidney failure
  • Loss of vision 
  • Stroke

These are just a few of the consequences that can occur when your blood pressure remains elevated and goes untreated. If you're experiencing overwork regularly, it could be putting your health in danger.

How to Overcome Being Overworked

With all the information provided above, you're looking for ways to deal with being overworked by now. The main way to overcome being overworked would be to find a job that cares about its employees and understands that balance is truly needed to ensure an effective work environment.

However, we understand that this isn't always the case, and that's precisely why we're going to provide you with tips for avoiding overwork and dealing with it if it's currently happening.

Take a Vacation

The first thing we recommend you doing is taking some time off from work. There's nothing better than giving yourself time to relax and recuperate from the work that you've been doing every week.

40% of people will take at least one vacation each year, and if you asked them, we're sure they would tell you that they would enjoy taking more. Vacations give you a chance to forget the work you have to do and completely take your mind off things. 

When you get back to work, you'll be re-energized and able to dedicate more focus to the things you need to concentrate on.

Prioritize Your Work

Earlier, we discussed the list of things that never seem to end when you're at work. The best thing to do is prioritize the list of things you've got to do.

We recommend that things with a closer deadline or that will require the most work should be at the top of your list. The reason you want to put these things at the top of your list is that you can ensure you'll have the energy to tackle them at the beginning of the day.

Things that aren't as important or aren't due for a while can fall to the bottom of the list. It's also useful if you create a to-do list for different days.

Rather than having everything on one list and it being overwhelming, determine which days you're going to work on each project. Not only will it help you manage your time better, but it will also reduce the stress you have when you look at your list of things to do.

Take It One at a Time

When we know that we have multiple things to get done, the only logical thing to do is work on them at once, right? Wrong. While multitasking seems to be a great idea, it can increase the number of mistakes you make when doing your work.

It also creates a hectic and stressful atmosphere for those that are doing the work. We recommend taking things one at a time. This way, you can dedicate your focus to one task instead of spreading it over various tasks.

Trust us; your boss will be much happier with a project you put your all into versus a project that you did halfway.

Give Work to Others

Instead of taking on all the work yourself, find time to delegate tasks to other people. In a work atmosphere, you're likely going to have teammates working on the same project as you.

Don't decide to do everything on your own when there are people there that can help you. Before the project begins, review what needs to be done and split the tasks evenly amongst team members.

Each person will be responsible for a small part that will, in the end, make up the entire project. This increases project efficiency and reduces the amount of time it takes to complete a project.

Turn Off Work Notifications

When you're at work, your email and texts will start going off from the second you're in the building. It could be need-to-know information or simple emails that don't necessarily need a response.

We recommend while you're working to turn off the notification sound of your emails and texts. The reason for this is hearing those notifications can be overwhelming and distracting.

Instead of focusing on your work, you'll be busy scrolling through your email and reading through the daily newsletter, contributing to your procrastination. When you're taking a break, you can then open your email and see if there's anything you missed while you were completing your work.

Overworked Symptoms: Things to Know

If you feel like you're overworked, there are several overworked symptoms that you need to know about. If you've ever left work and lost your temper on someone without warning, that's one sign you're overworked.

Or if you're tired even on the days you have off; this is another sign. If your doctor prescribed you medication to help combat your high blood pressure caused by being overworked, contact Pricepro Pharmacy for your refill needs.

 

 

Work Cited

https://20somethingfinance.com/american-hours-worked-productivity-vacation/

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410

https://newmiddleclassdad.com/how-many-vacations-does-the-average-family-take/#:~:text=40%25%20of%20Americans%2C%20which%20is%20almost%20100%20million,to%20vacation%20as%20people%20in%20the%20northern%20states.

https://www.resume.com/career-advice/career-development/how-to-delegate/#:~:text=How%20to%20delegate%20in%20the%20workplace%201%20First%2C,for%20the%20delegated%20task.%20...%20More%20items...%20

https://www.pricepropharmacy.com/top-10-foods-that-boost-the-immune-system/

https://www.pricepropharmacy.com/contact-us/

https://www.pricepropharmacy.com/search/?drugName=Blood+Pressure+Medication

https://www.pricepropharmacy.com/the-complex-relationship-between-sleep-and-stress/

Importance of Social Interaction to Health

Author , posted on July 2, 2021

Category: Healthy Living


importance of social interaction

Are you a person who likes a lot of social interaction, or do you prefer to be on your own?

The people you surround yourself with can have an effect on your well-being. Studies have shown the roles peers can play in the long-term health of others and the importance of social interaction. 

Read on to learn about the health benefits of positive relationships. 

Importance of Social Interaction

Humans have been together and relying on each other for millions of years. To survive as a species, we need to socialize with one another. That's how society keeps moving forward. Societies shape our personal identities.

Shared experiences and the need to work together form social bonds. Those social bonds, whether positive or negative, have an impact on your health. 

Being social and having a strong network of peers is vital to your life. It's essential for your physical and psychological health. Relationships are important for well-being.

Social Interaction has many benefits. It not only brings joy but can guide long-term health. 

Happier people have strong social support from family, friends, and their community. Someone with a strong social circle may have fewer health problems and live longer.

There are many benefits to having good emotional support. It helps in the reduction of stress, depression, and anxiety. It can raise your self-esteem and give you a purpose in life. 

Belonging Brings Security

Friendships can keep you motivated to fulfill your desires. They also help with trust, empathy, and openness. You also have someone to talk to and confide in. Even introverted individuals need social interactions. 

Family, friends, and community can have an effect on your biology and wellbeing. Positive social connections help you live a better and longer life. 

If you have someone to turn to, it fosters a sense of safety, belonging, and security. Social interaction benefits your mental health. This, in turn, can impact your physical health. 

People who have a diverse group of social ties tend to live longer. They tend to belong to different groups to suit different needs. 

People with a lack of social ties have a higher risk of anxiety and depression. That lack of strong relationships increases the risk of premature death.

25% of adults seek therapy for loneliness because they have no one to confide in. One-third of adults 45 and older feel lonely. One-quarter of adults 65 and older suffer from social isolation. 

Loneliness and Social Isolation

Loneliness is the feeling of being alone, regardless of the amount of social contact. Social isolation is the lack of social contact, which can lead to loneliness. 

Many elderly suffer from social isolation. As you grow older, your family and friends may pass away, which can lead to you being alone.

However, social interaction is very important for seniors. It can help with their physical and mental health while boosting their immune system. Being social keeps your brain active. 

Adults who are connected live longer than peers who are not. 

Parents and Children

Parents also need a good support system, especially with young children. A stay-at-home parent can find themselves alone and isolated. They lose their old social ties and their sense of who they once were, and some days the only social interaction they have is a crying baby. 

The stress this causes mentally is immense. Parents need to connect with others. It's vital not just for their mental health but also for the children's mental health.

One of the most important social ties is parents and their children. Parents have a huge effect on their children's mental well-being. Stressful family life can have a negative impact.

During adolescence, we face so much peer pressure in an effort to be liked by our friends. Teenagers with close friendships do better in school and have higher self-esteem. This can lead to lower anxiety and higher self-worth later in life. 

Effects on Health

Lack of social ties can lead to increased depression and anxiety. It can also cause cognitive decline later in life and may lead to dementia. 

Social isolation can lead to insomnia, which can lead to impaired function. This leads to accelerated cognitive decline. 

Loneliness increases the likelihood of mortality by twenty-six percent. Lonely people also tend to get more common colds. 

It can elevate stress and inflammation which can weaken the whole body. The lack of strong relationships increased premature death by fifty percent.

Disease Risk

No social engagement can increase the risks of diseases, such as cardiovascular disease, autoimmune disorders, and high blood pressure. It can also hinder cancer recovery and slow wound healing. 

Social isolation has been linked to poor survival rates in people with coronary artery disease. 

In one study, human leukocytes had inflammation and a decrease in antiviral response. This study also showed long-term fight or flight hormones, which can have negative effects on the immune system. 

Social Isolation can raise the chance of premature death in all cases. 

Lack of social connection is as bad as smoking fifteen cigarettes a day or if you had alcohol abuse disorder. It's also two times as harmful to physical and mental health as obesity. 

The risk of death is higher in those with fewer social ties. 

Stay Connected

Social isolation is equal to people with high blood pressure and lack of exercise. All these can lead to risks of early death. 

Social ties can reduce death among those with severe medical conditions. It can help improve memory and protect the brain from degenerative diseases. 

One study into super-agers and those in blue zones show the impact of social living. Their diets and lifestyles vary. The thing that they all have in common is that they all have active social lives. 

Maintaining close friendships and community help prevent mental decline and aid in health—even if you only get together for a few moments to talk about the stresses of the day. 

Sustaining close friendships over the teen years has been shown to have positive effects. You may have lower levels of depression and anxiety as you age. 

Being connected can also help with healthy habits. People who exercise in a group have lower levels of stress. They also have better physical and mental well-being. 

Be Social

People who take part in social activities have lower rates of type 2 diabetes. Those individuals that do not join in activities have a much higher rate of type 2 diabetes. 

Having a variety of social relationships can help reduce heart-related risks. These connections may also give you the ability to fight off germs and leave you with a positive outlook. 

Physical contact can trigger hormones and brain chemicals. These hormones can make you feel good and have biological benefits. Even simple hand-holding or hugging can trigger these. 

There is a lower rate of college freshmen who have supportive peers. They do better if they have someone to turn to.

Marriage and Health

Of all relationships, marriage is the most studied social bond. There are many health benefits when married. 

Some benefits are longer life and lower risks of stroke and heart attacks. You may also have a lower chance of becoming depressed. 

As a married person, you are more likely to catch cancer in its early stages and survive longer. You are also more likely to survive a major operation. 

Why is this?

Happy relationships seem to have a stronger immune function and lower cortisol. Married people take fewer risks and eat healthier. They also tend to keep their regular doctor appointments compared to single people. 

This does not mean that a marriage will get you these health benefits. If you're in an unhappy stressful marriage, you're actually worse off than a single person. Especially if that single person surrounds themselves with supportive family and friends. 

The benefits of marriage are more evident for men than it is for women.

Why is this the case?

For women, a large family network does not always lead to better wellbeing. These networks can place more duties and problems on them.

They are usually the caregivers and have more responsibilities in and out of the home, especially towards middle age. They usually have to take care of children, their spouses, and aging parents. 

Men do better with a large number of family and friends. Family networks don't place the same burdens on men as they do on women. 

Not All Relationships Are Good 

Social relationships, for the most part, are beneficial, but there are some that can be toxic to your health. 

It's not about the number of relationships but the quality of them. You could be surrounded by people and still feel lonely. You may also feel fulfilled with one person if it's a quality relationship. 

Poor marriage quality is a prime example. It can cause a compromised immune system and harm your physical health. It can cause stress, which leads to increased heart rate and blood pressure. 

These stresses can lead a person to partake in unhealthy behavior, such as drinking, over or under-eating, and smoking.

Stresses in relationships can make you feel like you've lost your personal control. It can also damage your mental health and that can lead to poorer health. 

Risky Behavior

Other social relationships can have unintentional negative health results, such as if your network of peers engages in risky behavior. 

If your peers drink alcohol or smoke, you may feel more inclined to do so. Having an obese partner or friend also increases your risk of being obese. 

Increasing Social Interactions

So you want to try to combat loneliness and social isolation?

There is not a simple cure for loneliness because there is no single cause. People can be lonely for many different reasons. 

Humans are social creatures that want to connect. Try promoting existing relationships. Schedule a call or meeting with a friend. 

Social media is great for reconnecting with people you might have lost touch with, but don't stay online. That can give you a false sense of connectedness. Physical in-person contact is needed. 

What are your interests? Baking or reading? Look for groups out in the community to join. Common interests can foster great friendships. 

Volunteering is another way to combat social isolation. Helping those in need could also help your well-being. 

Finally, starting a job and meeting new people could help for more interaction.

Meet People

If you're looking to expand your social circle, then break from your comfort level. If you're in a place where you know people but not well, engage with them. Branch out from your circle of friends.

Many find social interaction within their church or community. You can say hi to people you do not know. It'll get you comfortable talking to strangers and it may even help you find new friends.

Be more likable or pretend to be. You may not feel it at first, but the more you do it, the more it becomes normal to you. 

Smile and look at people when talking to them. Speak with confidence and ask questions about them. Get to know people over a few conversations, and don't be shy to talk about yourself. 

Consider Therapy

When feeling lonely or overwhelmed, don't forget to ask for help. The importance of social interaction is paramount during this time.

Contact a therapist to talk to and work on your mental health. Talk to your loved ones and explain how you are feeling. Maybe connecting will increase the interaction. 

When feeling stressed, you can exercise or try to use the benefits of meditation.

Being happier and living longer should encourage even introverts to get out and be around others. Use the tips of socializing and combat your social isolation. Your physical and mental health depends on it. 

Increase Your Social Interaction Today

As you can see, the importance of social interaction on your health is immeasurable.

Make an effort to stay connected to your friends and loved ones. Just reach out to one person a day and watch your life unfold in new and meaningful ways.

Also, don’t be afraid to explore all your options with your doctor today. There may be a certain medication out there that can help you lift your spirits as you make these important life changes.

Here at PricePro Pharmacy, we help Canadians order their prescriptions at discounted rates.  

Speak to your doctor and we’ll see if we can assist you with our wide range of prescriptions at unbeatable prices. 

Works Cited:

https://www.pricepropharmacy.com/top-10-foods-that-boost-the-immune-system/

https://www.pricepropharmacy.com/the-physical-and-mental-consequences-of-chronic-stress/

https://www.pricepropharmacy.com/benefits-of-meditation/

https://www.health.harvard.edu/newsletter_article/the-health-benefits-of-strong-relationships

https://www.pricepropharmacy.com/the-physical-and-mental-consequences-of-chronic-stress/

https://wny-obgyn.com/2019/05/loneliness-isolation-and-your-mental-health/

https://pubmed.ncbi.nlm.nih.gov/31304639/

https://www.campaigntoendloneliness.org/threat-to-health/#:~:text=Loneliness%20increases%20the%20likelihood%20of%20mortality%20by%2026%25,of%20developing%20coronary%20heart%20disease%20and%20stroke%20%5B3%5D

https://www.health.harvard.edu/newsletter_article/the-health-benefits-of-strong-relationships#:~:text=One%20study%2C%20which%20examined%20data%20from%20more%20than,day%2C%20and%20greater%20than%20obesity%20and%20physical%20inactivity.

https://news.uchicago.edu/story/loneliness-triggers-cellular-changes-can-cause-illness-study-shows 

This Is the Importance of Eating Healthy

Author , posted on June 29, 2021

Category: Healthy Living


importance of eating healthy

According to the Office of Disease Prevention and Health Promotion, 117 million U.S. adults struggle with chronic diseases because of inadequate nutrition. This is no surprise as 23 million U.S. adults lack access to healthy food. 

What is the importance of eating healthy? This guide will explain some of the most important reasons to improve your diet. Keep reading to learn more. 

It Protects Your Heart 

Heart conditions affect millions of adults. Heart disease is one of the leading causes of death in the U.S. Healthy eating can keep your heart healthy and prevent many of the symptoms that lead to heart disease, like high blood pressure. 

Eating an array of fruits, vegetables, and whole grains will help protect your heart. Limiting unhealthy fats found in red meats and dairy is another way to protect your heart. 

Eating Healthy Can Prevent Chronic Illness

According to the CDC, 6 in 10 U.S. adults struggle with a chronic illness. 4 in 10 adults have more than one chronic illness. Many of these chronic illnesses include chronic lung disease, kidney disease, or Alzheimer's disease. 

Eating a healthy diet early on can reduce your risk of developing many of the most common chronic illnesses. If you already struggle with chronic disease, changing your diet won't necessarily reverse your illness but it can make it easier to manage. 

Healthy Eating Helps Maintain a Healthy Weight 

Eating well-balanced meals can help you maintain a steady and healthy weight throughout your life. When you plan healthy meals you'll prevent yourself from eating too many calories which is what can lead to weight gain. 

Healthy, whole foods fill you up more than junk food. This helps you feel fuller faster and keep you from eating too much. When you eat what you're supposed to the extra calories won't turn into fat and make you gain weight. 

It Increases Your Lifespan 

The importance of healthy eating is that it can help you live a longer and better life. Healthy eating can prevent many diseases that can cut your life short.

Many of these illnesses make life more difficult so preventing them will also help you live a life free from pain. When you already struggle with a chronic illness, a better diet can reduce some of the symptoms you suffer from related to your chronic illness. 

Better range of motion and reduced joint pain are possible with the right foods. 

Your Body Needs the Right Nutrients

Your body needs the right nutrients to function. Eating the right foods will give you the energy needed to get through your day successfully. 

You won't get your daily dose of vitamins and minerals from eating foods that contain bad fats or too much sugar. What these foods do is cause you to eat more and drain you of the energy you need throughout the day. 

It Keeps Your Bones Strong 

The right diet will also keep your bones strong. Preventing diseases like osteoporosis can prevent a lot of pain and mobility issues when you get older. It'll also reduce your risk of falling and breaking your bones.

A diet high in refined carbs and sugar can also be damaging to your dental health. It can lead to tooth decay and eventually tooth loss. Getting the recommended daily dose of vitamin C can keep your teeth healthy and prevent dental health issues. 

You'll Cut Out Sugar 

If you're experiencing some of the signs of high blood sugar you need to make some changes to your diet. Some of these signs include tiredness, excessive thirst and urination, and increased headaches. 

The good thing about improving your diet is that you'll be eating less sugar. Whole foods are much lower in sugar than processed, unhealthy foods. 

This will make controlling your blood sugar much easier. Eating a diet with more fruits, vegetables, and nuts can reduce your blood sugar levels. 

It Can Increase Your Self Esteem 

Having good self-esteem is important because it can help you understand and express your needs while setting realistic expectations. The good thing is that eating healthier can increase your self-esteem. 

A big part of increasing self-esteem is having a positive image of your body. While weight or size shouldn't be the main factor in positive body image, taking care of your body should be. 

When you consume healthy foods you're taking care of your body and a healthy body is one you can look at in a positive light. 

Lowers Your Chance of Developing Cancer 

A healthy diet comes with reduced cancer risk. Healthy foods high in antioxidants reduce your risk of developing cancer because antioxidants prevent cell damage.

Free radicals that enter your body through food or the environment can lead to cancer but the antioxidants in your body help remove these free radicals.

Foods high in antioxidants include berries, dark leafy greens, and nuts.  

Healthy Foods Improve Mental Health

Good mental health is important because it can help you realize your full potential and cope with everyday stress. If you're looking for a way to improve your mental health one thing you can do is improve your diet. 

Since a well-balanced diet provides all the vitamins and minerals your body needs to function, you'll be able to power through your day with much more ease. 

This can reduce your risk of developing mental health disorders like anxiety and depression. If you already struggle with these illnesses, a better diet is a good way to manage them. 

You'll Be More Productive 

A better diet will also make you a more productive person. Quick and easy meals might feel like the best option when you lead a busy life but these can often include unhealthy food. 

Unhealthy food can slow you down when you need to move faster through your day. Healthy food choices can help you succeed in school or work.

Make sure you're eating a lot of vegetables and whole grains every day but especially before a big exam at school or a presentation at work. 

You Need Healthy Food to Grow 

This is especially important if you have children. The body needs healthy foods to grow. Foods with the essential vitamins and minerals stimulate growth hormones that increase height through the years. 

A bad diet can stunt growth. While you might think that it's too late for you, growth continues in the early years of adulthood. Changing your diet today can help you grow. 

Healthy Eating Improves Mood 

Healthy more balanced meals can improve your mood. If you find that you're always in a bad mood this can be related to inadequate nutrition. When your body isn't getting the nutrients it needs you won't be in the mood to do anything. 

When you're properly fueled you'll start seeing the world around you in a better light. This can improve your life in so many ways. 

It's Better for the Environment

While this reason for healthy eating isn't directly tied to your personal health, it's still important. Eating more whole foods creates a more sustainable world. 

Processed foods can create a lot of waste in the packaging of these foods and the greenhouse gases they produce. Buying more locally produced, real foods will reduce fuel consumption in transportation and decrease the energy used to produce food. 

A healthier planet leads to healthier human beings too. 

It Can Increase Brain Function

The better you eat the stronger your brain will get. Increased brain function is tied to eating more foods high in nutrients. 

Foods like blueberries, salmon, and natural teas can keep your mind sharp throughout the day. Preventing sluggishness will help you succeed in everything you do.

A healthy diet is also known to improve memory. This can protect your brain from common conditions that tend to occur later in life like dementia.

Make sure you're eating foods high in vitamin C and E. Foods high in omega-3 fatty acids like fish are good for brain health too. 

Healthy Foods Are Good For Your Gut 

Eating a healthy diet can also improve gut health. Eating a well-balanced diet will improve your metabolism and digestion. This is vital if you've ever struggled with digestive issues. 

A high fiber diet will keep your colon functioning as it should and reduce inflammation. Eating good food will provide the probiotics needed to keep the good bacteria in your gut. 

The best foods to eat for gut health include yogurt, legumes, and grains. 

You'll Save on Health Care

Since maintaining a good diet can prevent many of the most common illnesses it can also help you save on health care. Eating healthy, exercising, and seeing your doctor for preventative care will always cost less than letting health issues get worse. 

Reduce health care costs that can incur from bad eating habits that lead to developing serious health conditions. A healthy diet can also decrease the cost you pay in life insurance premiums when you apply. 

Eating Healthy Will Strengthen Your Immune System 

A healthy diet will also strengthen your immune system. A strong immune system is vital to preventing you from getting sick. When you have a healthy immune system you can fight back against viruses and bacteria that try to attack your body. 

The only way to strengthen your immune system is by taking care of your body. One of the best ways to do this is by incorporating more foods that boost your immune system. Some of these foods include citrus, berries, broccoli, spinach, and turmeric. 

Healthy Eating Is Great for Your Skin

Eating whole foods can improve the condition of your skin too. Eating less fatty, sugary, and processed foods can prevent you from developing or reduce acne. 

Eating more healthy fats like the ones found in avocados can protect your skin from harmful sun rays. Incorporating more beans, fish, and vegetables into your diet can reduce wrinkles by preventing the loss of elasticity in your skin. 

It Can Help You Sleep Better

Sleep is important whether you're a student or an older adult. Getting the right amount of sleep, between 7-9 hours a night, helps you maintain good health. Getting adequate sleep improves your concentration, helps you maintain a healthy weight, and strengthens your immune system. 

If you want to lead a healthier life and get the rest your body needs, consider changing your diet. Reducing the amount of alcohol and caffeine you drink can also help. 

It Can Open up Your Palate 

If you're wondering how to eat healthy, it starts with keeping an open mind. Healthy eating is an important part of a good life because it also teaches you to open up your palate to new flavors. 

This variety of foods you try each day is an exciting way to approach your meals. You'll get bored eating the same things every day but trying new healthy recipes can make eating fun. 

Try incorporating new ingredients you haven't tried into your meals. Squash, quinoa, or organ meats are interesting things to try. 

It Keeps Dieting off Your Mind

Choosing to eat healthily is different from going on a diet. A diet can make you feel restricted and lead you to obsess over weight loss. 

Eating more healthy foods should be about adding to your life not taking away from it. You'll develop a better mindset when you think about fueling your body with foods that provide nutrients.

When you eat with this mindset the weight loss you're looking for will come too. 

The Importance of Eating Healthy Explained

What is the importance of eating healthy? Some of the most important benefits of healthy eating are explained in the guide above. It helps protect you from developing heart disease and keeps your weight in check. 

If you're interested in learning more about healthy eating make sure to check out the PricePro Pharmacy Blog for more tips. 

Works Cited 

https://www.pricepropharmacy.com/the-telltale-signs-and-symptoms-of-high-blood-sugar/

https://www.pricepropharmacy.com/top-10-foods-that-boost-the-immune-system/

https://www.pricepropharmacy.com/this-is-the-importance-of-sleep-for-students/ 

https://www.pricepropharmacy.com/blog/ 

https://policyadvice.net/insurance/insights/nutrition-statistics/ 

https://www.cdc.gov/chronicdisease/resources/infographic/chronic-diseases.htm 

https://www.verywellmind.com/what-is-self-esteem-2795868

https://www.mentalhealth.gov/basics/what-is-mental-health 

Get Moving: How an Active Life Improves Health

Author , posted on June 26, 2021

Category: Healthy Living


get moving

According to the U.S. Department of Health and Human Services (HHS), 80% of Americans aren't exercising enough. Of that number, 25% aren't exercising at all. 

With numbers like this, it's no wonder that we're feeling so unhealthy these days. 

Physical activity and mindful movement are crucial for wellness. Just a little bit every day can change how your body feels, moves, and responds to stressors like illness. 

With benefits like that, you might be wondering if this is something that is accessible to you and your lifestyle. Get moving with our tips for living a healthier, more active life. With our guide, anyone can become better than yesterday.

What an Active Lifestyle Looks Like 

Living healthy doesn't mean that you need to rise at 5:00 am every day to attend an expensive spinning class (although this kind of routine has its perks). For most, making small, consistent changes can change how your body feels and functions for the rest of your life. 

Move Everyday

You do not need to struggle through two hours of CrossFit in order to improve your health. Simply moving every day to get your heart rate up can work wonders for your cardiovascular and mental health. Get moving for at least 30 minutes every day-- we promise you'll feel it in your body. 

Do What You Enjoy 

Don't force yourself to show up to something that you dread or that impacts your energy for the worse. While it's important to push yourself, an active lifestyle should feel good. Find a physical hobby that you enjoy, and you'll be more likely to show up every day for that activity. 

Enjoying Movement Safely 

Like with any kind of physical activity, staying active can sometimes pose a risk to certain individuals. Make sure to choose an activity that feels good in your body, and be sure to warm up and stretch at the appropriate moments. A little bit of preparation and recovery can work wonders for injury prevention and residual soreness. 

Benefits of Staying Active 

The benefits of staying active are endless. These are just some of our favorites. 

1. Recreation 

Are you looking for more recreation-based movement in your life? Physical fitness is a rewarding and challenging pastime, one that can be shared with friends, family, and members of a time. Joining a gym or a recreational athletic team can work wonders for your social life as you meet friendly faces who share similar interests and goals. 

Even if you're just working out on your own, moving your body can feel fun. Following along to a guided workout routine or taking a walk around the block on a beautiful sunny day can be a great way to decompress for a lot of people. 

2. Get Stronger

When you challenge your body to move or work in ways it's not used to, the muscle goes through a change called hypertrophy. When you constantly ask the body to perform under this kind of challenge, the tiny fibers of the muscle will tear or become damaged. This is an entirely normal part of the muscle-building process. 

When the body repairs these tears, the muscles become large and stronger as additional fibers are fused together. This process can occur during most physical activity but is the most successful during: 

  • Strength training with free weights
  • Stationary weightlifting machines training 
  • Resistance band or bodyweight activities 

Consistency is key to becoming stronger. Even if you aren't interested in becoming a bodybuilder or competitive weightlifter, strength training can improve the general health of all participants. 

3. Mental Health 

Scientists have long studied the connection between physical and mental health. Illnesses like depression, anxiety, and other mental illnesses have been found to be better managed when movement is incorporated into daily life. Some doctors prescribe regular aerobic exercise as a type of treatment for depression and other mental illnesses. 

Why? Cardiovascular exercise suppresses the uncomfortable "fight-or-flight" response created by the sympathetic nervous system. These are typically considered to be "stress responses", and can be calmed and subdued by intentional physical activity. 

Exercise also increases the levels of "feel-good" neurotransmitters in the brain. These neurotransmitters--also known as endorphins--provide the "rush" that makes a person feel amazing after a run or an exercise class. 

4. Ward Off Chronic Illness

Along with supporting general heart health through aerobic and cardiovascular exercise, moving your body can help prevent a list of other chronic diseases. Some of these non-cardiovascular diseases include: 

If you're currently living with chronic illness, make sure you consult with your doctor before trying a brand new or high-impact exercise. It's best to start slow-- you don't worsen your symptoms or put yourself at greater risk for injury. 

5. Feel Confident  

We'll just come right out and say it-- moving your body can transform the way you walk through life and how you feel in your body. This confidence can then transfer over to many areas of your life, including work, relationships, and other hobbies or skills you may have learned (or want to learn!).

Increasing the amount of mindful body movement that you do will help to improve your movement patterns and your comfortability with any physical activity. Practicing consistent aerobic exercise will re-teach your body how to move and play like it could when you were a kid. It can increase your strength, flexibility, and confidence. 

While there are a lot of reasons to incorporate aerobic exercise into your daily routine, many people are attracted to the weight loss opportunities that movement provides. 

Weight loss occurs when the body reaches a caloric deficit. A caloric deficit means that the body burning more calories than it is consuming in order to sustain energy. When an individual reaches a caloric deficit, they typically lose weight and alter their body composition. This is because a caloric deficit requires the body to turn to its fat stores in order to generate energy. 

6. Brain Function 

Studies have shown that exercise has a high impact on improving brain function in adults. During exercise, the brain creates and releases proteins that are essential to growing nerve cells and connections in the brain. These neural pathways are essential for optimal brain health and performance. 

Exercise can affect the brain both directly and indirectly. By reducing stress and improving sleep, this type of exercise helps with one's memory and critical thinking skills. This type of movement will also help the brain work by challenging it with new skills and movement patterns that become muscle memory. 

Some exercises have been known to improve:

  • Planning and reacting
  • Working memory
  • Attention and focus
  • Problem-solving and critical thinking
  • Verbal reasoning

Like with most movement philosophies, you don't have to exert yourself beyond your abilities in order to reap the benefits. Taking a 30-minute walk during your lunch break is a great way to stay sharp for the rest of the workday. Regular practice may transform the way your brain is even able to function at work! 

7. Live Life to Its Fullest Potential 

Physical fitness and daily movement can get us out of our unhealthy routines and habits by mindfully prioritizing the body. When we show up for ourselves and honor our bodies every day, we begin to practice mindfulness in other areas of our life. 

Daily movement can encourage healthy eating, healthy relationships, healthy sleep patterns, and other healthy routines as we work to support our new hobby. It is a fantastic way to get your day started on a high note, and an even better way to encourage deep sleep after a long day of exertion. 

8. Lower Risk of Cancer 

Exercise is considered to be an effective daily supplement to lower the risk of many types of cancers. 

According to studies, exercise can contribute to the prevention of bladder, breast, colon, esophagus, kidney, stomach, and uterine cancer. 

Why? Exercise is truly a miracle drug as it works to reduce inflammation, blood sugar irregularities, and improves metabolism and immune function-- all risk factors for many types of cancer. 

For those diagnosed in the early stages of cancer, exercise is often prescribed to aid with symptoms of breast, colon, and prostate cancer. This is because exercise is often associated with increasing quality of life, and decreasing pain. 

9. Stress Relief 

Fitness and daily movement improve stress by reducing stress hormones and increasing the production of endorphins. Because it decreases the impact of the fight-or-flight response, an individual may not feel the effects of stress while they are performing an activity. In a way, it's almost like moving meditation! 

Any aerobic activity is best for increasing endorphins in the body, although activities like yoga and pilates have been known for their calming effects. This is because the breathing techniques that are required for such activities can help to regulate one's heart rate, and manage feelings of anxiety. 

In other words, movement puts you in control. 

Get Moving 

There is no perfect blueprint for how you should approach mindful, daily movement. There are endless options for those looking to improve their quality of life through exercise and physical recreation. 

Aerobic Exercises

Aerobic exercise is most commonly referred to as "cardio." It is cardiovascular conditioning that results in the increase of breathing intensity and heart rate. The benefits are usually associated with sustained activities, are most commonly associated with running, jumping, or anything that requires a little bit of respiratory or cardiovascular endurance. 

Examples of aerobic exercises include: 

  • Walking at a brisk pace (for heart benefits)
  • Water aerobics
  • Casual, social dancing or dance breaks
  • Gardening or light housework
  • Doubles tennis
  • Cross country skiing
  • Certain types of yoga

The word "aerobic" literally means "with oxygen." Unlike stretching and certain types of resistance training, aerobic exercise allows the lungs to take in more oxygen as one's breathing increases. 

Anaerobic Exercises 

Unlike aerobic exercises, anaerobic exercise involves short, quick bursts of movement and muscle engagement. These types of exercises are typically considered to be "high-intensity," as they are performed in much shorter blocks of time. 

Examples of anaerobic exercises include: 

  • High-intensity interval training (HIIT)
  • Heavy weight lifting
  • Plyometrics, jump squats, or box jumps
  • Sprints while running, cycling or swimming

Because anaerobic literally means "without oxygen," these exercises are meant to be performed in short bursts, followed by periods of rest. Due to the demands anaerobic exercise place on the body, these exercises are highly effective when it comes to speed and agility training, as well as weight loss. 

Non-Traditional Movement 

If you're looking for opportunities to get moving but aren't a fan of traditional exercise options, don't worry! With a little bit of research, you'll find that there are plenty of healthy options for everyone. 

Some of our favorites include: 

  • Rock climbing 
  • Solo dance parties in your room
  • Kayaking
  • Cleaning the house (we promise it counts) 
  • Non-traditional fitness classes like burlesque, floating mat yoga, silks class 
  • Hula-hooping

We encourage you to try one new type of fitness class or activity a month! Mixing up your fitness routine can work wonders for those who struggle to stay engaged. 

Start Today 

Get moving-- even it's just 30 minutes every day! We promise that your energy will feel better, your sleep quality will improve, and that you'll be setting up yourself for a healthier future. 

We know a thing or two about wellness. For more lifestyle tips on how to improve and maintain your health, check out our blog. It could be the best thing you can do for your health all day!

 

Internal Works Cited: 

https://www.pricepropharmacy.com/best-healthcare-tips-you-may-be-overlooking/ 

https://www.pricepropharmacy.com/the-hidden-issues-of-diabetes-in-young-adults/ 

https://www.pricepropharmacy.com/how-much-deep-sleep-do-you-need-each-night/

https://www.pricepropharmacy.com/blog/

 

External Works Cited:  

https://www.everydayhealth.com/fitness/hhs-updates-physical-activity-guidelines/

https://www.medicalnewstoday.com/articles/319151#how-does-muscle-grow-in-the-body

https://www.webmd.com/mental-health/how-does-mental-health-affect-physical-health

https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills

How to Become a Better Cook: The Ultimate Guide

Author , posted on June 23, 2021

Category: Healthy Living


better cook

You might think that becoming a better cook requires training or tons of practice. And sure, those are great ways of becoming a better cook as well. 

But there are some simple things you can do to become a healthier cook. Simply improving some of the ingredients or techniques you use can not only make you feel better, but make your food taste better too. 

Just follow these simple tips for ingredients, diets, and meal prep, and you'll be on your way to creating some amazing meals with ease! 

Use Higher Quality Ingredients 

One of the popular techniques for making your food taste better is simply to cook everything in butter. While this is delicious, the overconsumption of butter can easily lead to weight gain and other health problems. Excessive calories and fats aren't necessary for cooking good meals. 

Health Myths

A small amount of butter is ok - even healthy! Butter features some good nutrients such as vitamin A. However, you are more likely to get your daily intake of vitamin A from a variety of other sources. 

In fact, studies have shown that Western nations such as the US, Canada, and Australia tend to consume too many vitamins. It's a good idea to research or ask your doctor about your vitamin levels. But, you shouldn't try to make generally unhealthy products out to be better just because they have a few health benefits. 

Where to Get Higher Quality Ingredients 

But how can you get your steak or your veggies to taste better, then? 

It's simple: Consider buying higher quality ingredients or growing your own. It doesn't even have to be more expensive. Oftentimes, farmer's markets have reasonable prices for their produce. 

Nothing tastes as good as broccoli grown in your own back garden. There are several reasons why vegetables just taste better when they are grown at home. 

It doesn't have to take a lot of work or space to have a supplemental vegetable garden. You can even use at-home hydroponics kits if you don't have a yard at your disposal.

Growing your own vegetables can also encourage you to eat more of them. You put in actual effort for that eggplant, so it becomes a priority to learn how to cook and eat it in a delicious way.

By growing your own vegetables, you also have more control over how many GMOs you are consuming. Genetically Modified Organisms are in so much of the food we eat, and it's good to be aware of exactly what you're putting in your body. 

When your food tastes better as it is, you don't have to add as much to make the meal taste amazing. When you have a good quality steak, just a light sprinkling of salt is all you need.

In some ways, the cost can balance out. If you're not running through expensive additives like butter, you can have more money to buy higher quality meats and vegetables.  

Use Spices and Herbs in Everything

For some reason, many people in North America don't realize how they can revolutionize their cooking by adding in a few simple spices and herbs. If it boggles your mind how someone could be vegetarian or vegan because of the taste, then you are missing out on how spices can make you a better cook. 

By adding spices you're more likely to find yourself eating vegetables without quarrel. For instance, if you're cooking beans, adding a whole bay leaf to the mixture adds an extra signature zing that livens up the dish. 

Additionally, many spices have health benefits. Turmeric has curcumin in it, a natural anti-inflammatory that can be good for your joints. 

Turmeric's bright yellow color makes it a healthy dying agent. Make your chicken soup more yellow and healthier with a dash of turmeric. 

As you can see, keeping a variety of spices in your cabinet can improve your cooking overnight. Learning to use spices and herbs doesn't take a lot of know-how. Most people can quickly understand which are meant for savory dishes and which are meant for sweet (although sometimes you can mix the two)!

Quality Spices

If you can, it's a good idea to consider investing in some higher quality spices or growing your own. There tends to be a big difference in the quality of spices you buy from large supermarket chains. Those you grow or buy from smaller, well-sourced, companies tend to taste significantly better. 

For instance, did you know there are different types of paprika? The ones bought at supermarkets tend to have the flavor of a red-colored dust. But, you can actually choose from sweet, smoked, and sharp paprikas. 

Once you've tried a smoked Hungarian paprika, it's unlikely you'll ever go back! Suddenly your deviled eggs will have just a little extra flavor sprinkled on top. 

Growing your own basil can open a whole world as you learn of the dozens of varieties. Freshly chopped parsley or thyme adds a new dimension to old favorites. 

Consider Different Healthy Diets

Healthy diets you've probably heard of like the Keto or Mediterranean have more benefits than improving your nutrition levels. Often these diets have easy meals you can learn to make—essentially training you to be a better cook. So, your food can be amazing, healthy, and educational!

Let's look at some of these diets and get an idea of how they can be a simple way to improve your health. You're sure to come out of any of these options with a whole lot more know-how on the art of cooking. 

Keto 

The famed Keto diet is short for ketogenic. This diet focuses on reducing the number of carbs you are consuming. In order to do this in a healthy manner, you replace those carbs with healthy fats and proteins. 

The goal of the Keto diet is to work towards Ketosis. This means that instead of your body using glucose for its energy, it starts to use ketones. This means your body requires less insulin to be released into the blood. 

One of the things people tend to like about the Keto diet is that you're not cutting out many of the main dishes people enjoy. For example, eating a fatty steak is no longer off-limits. However, some popular sides such as coleslaw and fries are. 

Full-fat cheeses, eggs, and other dairy products are totally OK. But sugary drinks are a big no-no. 

You will have to be very careful what you eat as some "healthy" looking items are excluded. High fructose fruits such as apples and oranges are out. For more information on the Keto Diet, check out our post

Mediterranean 

Based on the foods traditionally eaten in countries such as Italy and Greece, this diet has a firm healthy foundation. People in those countries tend to be healthier than your average Westerner. The diet is not only healthy but it's also useful for weight loss. 

The basis of this diet is to eat lots of fruits, vegetables, and seafood regularly. Things like dairy and poultry should be eaten occasionally. Red meat should be eaten very rarely. 

Avoiding added sugar in drinks and food is a huge component of this diet, as is processed food. Meals can still be absolutely delicious (who doesn't like Italian food?!) while being significantly healthier. 

You can come out of this diet knowing how to cook food from around the Mediterranean, which is sure to up your game as a cook. 

Intermittent Fasting

If your main goal while becoming a better cook is also to lose weight, then you might consider intermittent fasting. It also functions as an excellent supplement to a diet like the Keto meal plan. 

Intermittent fasting involves not eating for a period of time—usually between evening and late morning. This means you're not losing out on most of your meals, but you are simply restricting yourself from snacking. 

Typically you might go 16 hours without eating and 8 hours with eating. Through this process, many people can experience significant weight loss without being less healthy. 

Vegetarian 

The vegetarian diet is not only better for the environment but can challenge you to become a better cook. Even if you don't stick with it, you will come out knowing how to cook vegetables and fruits better than most. 

Cutting out all meat should be done carefully. And, you should be aware that a lengthy stint as a vegetarian can result in you losing the enzymes to digest meat easily. It's also important to consider whether you want to include seafood, as there are many vital nutrients to be found in fish and shellfish. 

While it must be done carefully, a vegetarian diet is one of the ultimate crash courses in how to be a better cook with vegetables. 

Whole Food Diet 

No, not the grocery store chain. Popularized by the Whole30 program, it's a 30-day long elimination diet. Essentially, if you haven't been feeling good there may be a specific common food you are consuming that is causing you harm. 

First, you limit yourself to a few specific foods like all vegetables, fruits, nuts, and seafood for 30 days. Then, you carefully add back in the "off-limits" foods one at a time, like grains, pasta, and dairy. 

While this diet is helpful, it's important to note that it takes much more careful planning compared to most other options. When you remove food groups like grains and dairy, you are removing a group of potential nutrients. You will want to make sure you are getting all your necessary nutrients from somewhere else over the 30 days. 

Prep Your Meals Ahead of Time

Often, one of the biggest reasons people don't like to cook is because it takes too much time. But, there are some simple ways to make cooking take less time, and become a better cook in the process. 

One of the easiest ways to cut down your cooking time is to make big amounts at one time. If you are making a soup, throw the ingredients in a large crockpot and wait a few hours. Then, pop it all in some Tupperware and eat it throughout the month. 

If you can supplement your pre-made main dishes with some fresh vegetables or a piece of fish, dinner will be well-rounded. And, it will take you hardly any time at all! It's easy to make a couple of large crockpot meals over a single weekend and eat happily for up to a month if you freeze your Tupperware. 

Check out the top 10 foods that can boost your immune system. Consider adding them to one of your meals. 

Now That You're a Better Cook, What's Next?

With these few tips, you are sure to be well on your way to becoming a better cook. Now, consider expanding your knowledge.

From helping you get the medications you need to teaching you how to live an even healthier lifestyle, we're there for you. Check out our blog for more information such as how to structure your workout routine

Works Cited

Vitamin A Fact Sheet, National Institute of Health US

Multivitamins a waste of money, The Guardian 

4 Reasons Why Homegrown Vegetables Taste Better, Journey With Jill 

Health Benefits of the Good Ol' Turmeric, The Free Press Journal

You Are What You Eat: GMO Health Risks and How to Avoid Them, Pricepro Pharmacy 

The Keto Diet Explained: A Detailed Guide, Pricepro Pharmacy

Top 10 Foods That Boost The Immune System, Pricepro Pharmacy  

6 Signs You Need to Change Your Workout Routine, Pricepro Pharmacy 

23 Practical Tips for Psychological Wellness

Author , posted on June 20, 2021

Category: Healthy Living


psychological wellness

According to the National Alliance on Mental Illness 1 in 5 American adults struggle with mental illness. In a single year, 19% of adults will develop an anxiety disorder. 

Millions of Americans struggle with mental illnesses. This is why it's important to take care of your mental health and practice psychological wellness. 

This guide will offer some practical tips you can try if you need to improve your mental health. Keep reading to learn what they are. 

1. Treat Yourself Well

The best way to take care of your mental health is by treating yourself well. Giving yourself the love and compassion you give to others so freely can improve your mental health. 

Be kind and respectful when speaking about yourself. While it's important to push yourself to do better each day, avoid being too critical of yourself.

Know that doing your best is enough. This is easier said than done but try to say something nice about yourself each morning to start your day off right. 

2. Set Realistic Goals

Maintaining good mental health is also about setting realistic goals for yourself. It's not a bad thing to be ambitious but when you try to take on too much your mental health might suffer. 

When trying to do too much you might have difficulties staying productive and motivated. This will make you feel like a failure when you aren't able to meet the goals you've set.

If you feel like you're struggling with your mental health, set small and attainable goals for yourself. Even if your only goal for the day is cleaning your house, being able to get that accomplished will make you feel good and motivated to do more. 

3. Don't Watch the News Every Day 

Part of taking care of your psychological health is knowing when to take a step back. While staying informed on what's going on in the world is vital to being a responsible citizen, all of the unrest occurring can become overwhelming to watch or read about. 

When watching the news is becoming more upsetting than providing you with useful information, you should consider taking a break. Try watching the news every other day or only reading a few articles a week to see if this helps.

4. Keep a Journal 

Another way to practice psychological wellness is by keeping a journal. Start and end each day by journaling to help you track achievements and work through what's bringing you stress. 

Write some things you're grateful for each day. Make a list of some of the things you achieved too, however small. Writing down some of the mental struggles you're having can take some of the worries off your shoulders. 

5. Stay Active

Staying active can reduce your risk of disease, manage your weight, and strengthen your muscles. Exercising can also help you destress. 

Regular exercise helps improve your mood and concentration. It can also help manage some of the symptoms of anxiety and depression if these are some of the mental illnesses you struggle with. 

Remember that taking care of your body is also taking care of your mind. 

6. Eat Healthy Meals 

The importance of psychological wellness lies in how mental health is tied to physical health. Your mind and body are connected and one cannot function well without the other doing its job. 

Taking care of your body by eating nutritious meals is one important way to take care of your mental health. Eating foods loaded with vitamins and minerals will give you all the energy you need to get through the day. It can improve your mood too. 

Eating healthy foods will strengthen your immune system which will decrease your chance of getting sick. When your body isn't physically sick, your mental health will improve. Check out this list of foods that can strengthen your immune system. 

7. Get Enough Sleep 

Getting enough sleep is also part of taking care of your mental health. Getting inadequate sleep can lower your energy levels and put you in a bad mood. 

Lack of sleep can also increase stress which can lead to mental health struggles. Manage your stress by getting the right amount of sleep.

One way to do this is by creating a sleep schedule. This means you should be going to sleep and waking up at the same time every day, even on your days off. 

8. Practice Daily Stretching 

Stretching every day can help keep you flexible and maintain your range of motion. When you make a habit of stretching every day you'll prevent the pain that can come with muscle and joint deterioration. 

When your body isn't in pain you'll feel lighter and this can help improve your mood and mental health. Make sure to take the time to stretch before exercise but also when you're feeling the tension in certain areas of your body. 

If you work a desk job it's vital to take some stretch breaks. This can help you manage the daily stress of working by giving you some much-needed time to recharge yourself. 

9. Schedule a Trip

Other ways to improve psychological health include scheduling a trip. Life isn't just about waking up to work every day. You need time to get away from the monotony of the 9 to 5 life. 

Planning a trip can give you something new to look forward to which can increase happiness and improve your mental health. Plan a trip where you can get away from your usual surroundings. 

If you can't take a two-week vacation to another country you can plan a weekend trip to the beach with a few of your close friends. 

10. Don't Use Technology Before Bed

Using technology before bed can make it difficult to fall asleep. It can also increase your stress level if you're looking at news of the outside world. 

Texting and looking at social media will keep your mind active instead of calming it down before bed. Avoid this stressor before winding down for the night. 

11. Stay Hydrated

Staying hydrated is vital to your physical health because it'll keep your joints healthy and prevent you from developing infections. Staying hydrated is also a good way to take care of your mental health. 

Drinking enough water each day will improve your mood and cognition. Drinking water and avoiding drinks with excessive sugar will keep you alert and prevent weight gain. A healthy body is one step toward a healthy mind. 

12. Understand Your Triggers 

Understanding your triggers and learning healthy ways to cope is taking time for psychological health. Pinpointing exactly what you're feeling, what situations make you feel that way, and some of the physical symptoms you experience can help address your issues. 

Do certain people or places make you feel anxious or sad? What kind of thoughts pass through your mind? Do you feel knots in your stomach or jitters in these situations?

Answering these questions can help you address your feelings and find coping methods that can eliminate them. 

13. Try Meditation

Practicing daily meditation is one way to cope with stress or other mental health struggles. There are many benefits to meditation including decreasing symptoms of anxiety and improving overall emotional health. 

When meditating try working on your breathing too. Focus on inhaling through your nose and expanding your belly. Breath out through your mouth slowly. 

Practicing mindfulness is a good way to quiet your mind and remain present. These practices can help you when you're struggling with your mental health. 

14. Start a New Hobby

Starting a new hobby gives your mind something fun to focus on. This can help you when struggling with mental health issues. 

A new hobby can bring you happiness because you're challenging yourself and staying busy. Creative hobbies are some of the best hobbies to choose because they can improve your mood and wellbeing. 

Try painting or playing an instrument if you've always wanted to try one of those activities. 

15. Stay Connected 

Practicing psychological wellness means surrounding yourself with people who bring you joy and challenge you too. The easiest way for your mental health to decline is by isolating yourself. As social creatures, humans need connection for their wellbeing. 

Make sure that you're staying connected to your friends and family when you feel like you're struggling. Spending some quality time with people who offer support and make you happy will help you feel better. 

Staying connected with people also means cutting out those who make you feel bad about yourself or cause you stress. 

16. Cut Out Bad Habits 

Cutting out bad habits will push you to live a healthier lifestyle where you take care of your physical and mental health. Smoking and excessive drinking aren't good for your body and they won't help you if you're struggling with a mental health condition either. 

Consider cutting out these bad habits and replacing them with things that will benefit your overall wellbeing. 

17. Keep a Routine

Another way to manage your mental health is by keeping a steady routine. Routine is vital for anyone struggling with an anxiety disorder. Knowing what to expect from your day can keep anxious feelings at bay. 

Having a routine in place can help you manage expectations and adjust when needed. When you have a routine you create boundaries for yourself to finish your work and rest when needed. 

18. Treat Yourself From Time to Time

While eating healthy meals and exercise is important for your physical and mental health it's ok to take a break when needed. Part of practicing psychological wellness is listening to yourself and doing what feels manageable for you. 

If you need an entire weekend in bed watching movies because you've been feeling overwhelmed, take that time for yourself. If you've been eating well but are craving some junk food, one day of bad food won't kill you. It can be better for your mental health, in the long run, to treat yourself occasionally. 

19. Reach Out for Support 

Maintaining good mental health means reaching out for support when you need it. You're not meant to carry everything on your own, asking for support is the right thing to do. 

Something as simple as a conversation with a friend can help you feel better. Consider reaching out to a mental health professional to learn more ways to cope with your struggles. 

20. Volunteer Your Time

Volunteering your time is a great way to improve your mental health. Giving your time to help someone else can make you feel good about yourself. 

Being of service to others helps you feel needed and like you're contributing something meaningful to the world. Volunteering for a cause that's close to your heart is another way to connect with like-minded people. 

Finding this type of community can change your mindset and make you feel happier. 

21. Disconnect Too 

While it's important to stay connected to others and spend time with people you love, disconnecting can be a form of practicing psychological wellness too. 

Having smartphones makes so many things more accessible but it can also be a source of stress in your life. Text alerts, emails, phone calls, can make staying present a hard thing to do. 

Try using the do not disturb setting on your phone when you feel like you need to disconnect. 

22. Spend Time With Pets

Spending time with pets reduces stress instantly. It also increases feelings of joy and happiness. If you don't have your own pet you can consider adopting one or spending some time with friends and their pets. 

23. Spend Time in Nature

There are many benefits to spending time in nature including improved mood and stress relief. Even a few minutes of sun on your skin each day can improve your mental health. 

Try These Psychological Wellness Tips Today

If you're looking for ways to practice psychological wellness, this guide has some great tips. Reaching out for support, getting enough sleep, and exercise are just a few ways you can improve your mental health.

Check out the PricePro Pharmacy Blog for more information on psychological wellness and more useful tips. 

Works Cited 

https://www.pricepropharmacy.com/top-10-foods-that-boost-the-immune-system/

https://www.pricepropharmacy.com/the-complex-relationship-between-sleep-and-stress/ 

https://www.pricepropharmacy.com/benefits-of-meditation/ 

https://www.pricepropharmacy.com/blog/ 

https://www.nami.org/NAMI/media/NAMI-Media/Infographics/NAMI_YouAreNotAlone_2020_FINAL.pdf

https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm 

https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/ 

https://thriveglobal.com/stories/the-importance-of-spending-time-in-nature/