Movement and exercise are essential for maintaining good health and well-being. Regular exercise can help to improve cardiovascular health by strengthening the heart and reducing the risk of heart disease. It also can help to build muscle and improve bone density, preventing conditions such as osteoporosis. Regular exercise can also play a significant role in weight management by burning calories and promoting weight loss.
Exercise has also been shown to have a positive impact on mental health. It can help to reduce symptoms of depression and anxiety and improve overall mood. Regular exercise can boost energy levels, making it easier to complete daily tasks and activities. Additionally, it can help to improve sleep quality and reduce the risk of insomnia.
Regular exercise can also increase longevity and improve overall quality of life. It helps to improve overall fitness by improving cardiovascular endurance, muscle strength, and flexibility. Regular physical activity can also help to prevent chronic diseases such as diabetes, hypertension, and cancer. It also improves the body’s ability to fight off infection and disease by boosting the immune function.
It’s important to remember that movement and exercise can be customized to one’s own preferences and needs, such as low impact activities for elderly or disabled people. Regular exercise can help to improve overall health and well-being, and it’s never too late to start. It’s important to consult a doctor before starting any new exercise routine, especially if you have any pre-existing health conditions.
Take the stairs instead of the elevator or escalator. This is a simple and easy way to incorporate more movement into your day. You can also try taking the stairs two at a time to increase the intensity of the workout.
Park your car farther away from the entrance of your destination. This will force you to walk a bit more and get in some extra steps.
Go for a walk during your lunch break. This is a great way to get some fresh air, clear your mind and get some exercise. You can also invite a colleague to join you for added accountability and socialization.
Use a standing or treadmill desk. This will allow you to stay active while you work and can help you burn more calories throughout the day.
Take frequent breaks to stretch or do some light exercises. Sitting for long periods of time can be harmful to your health. By taking breaks to move around, you can help to prevent stiffness and improve your overall well-being.
Incorporate resistance training into your routine. Resistance training, such as weight lifting, can help to build muscle and improve bone density. It’s important to start with light weights and gradually increase as your body adapts.
Try a new form of exercise. Incorporating different types of exercise into your routine can help to keep things interesting and prevent boredom. Some options include yoga, swimming, cycling, dancing, or martial arts.
Make it a family affair. Encourage your family to get moving and exercise together. This can be a fun way to spend time together and stay healthy as a family. Activities such as playing sports, going on hikes or bike rides, or even just taking a walk around the neighborhood can all be great options.
Incorporating movement and exercise into your day doesn’t have to be difficult or time-consuming. By making small changes, such as taking the stairs instead of the elevator, or going for a walk during your lunch break, you can make a big difference in your overall health and well-being. By creating a routine, setting goals and make it a family activity, you can keep yourself accountable and motivated. Remember to start small and gradually increase the intensity and duration of your exercise to avoid injury. Consult a doctor before starting any new exercise routine, especially if you have any pre-existing health conditions.
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
There are several ways to create a peaceful and calming home environment:
Declutter and organize your living space to reduce visual distractions and make it easier to relax
Decluttering is good for the soul
Decluttering is the process of removing unnecessary items from your living space. This can include anything from clothes you no longer wear to old magazines and paperwork. The goal of decluttering is to create a more organized and visually appealing living space that is easier to relax and unwind in.
One way to start decluttering is to go room by room and identify items that you no longer need or use. These can be items that are broken, outdated, or simply not needed. You can also ask yourself whether you have multiple items that serve the same purpose and if you can get rid of some of them. Once you’ve identified the items you no longer need, you can sort them into piles to be donated, sold, or thrown away.
Another important aspect of decluttering is finding a place for everything. This means creating a home for each item in your home, whether it’s a specific drawer, shelf, or closet. This will make it easier to find what you’re looking for and keep your home looking organized and tidy.
Finally, it’s a good idea to periodically review and re-evaluate your possessions. This will help you stay on top of clutter and ensure that your living space remains peaceful and calming. Decluttering is not only about getting rid of things but also about creating a functional, comfortable and beautiful home that reflects who you are and your values.
Add plants and natural elements, such as flowers and stones, to create a connection to nature
Try adding plants to your home – it really works!
Incorporating plants and natural elements into your home can help create a peaceful and calming environment for a few reasons. Firstly, plants and natural elements can help to connect you to nature and promote feelings of relaxation and tranquility. Being surrounded by natural elements can help to reduce stress and promote feelings of well-being.
Secondly, plants can act as natural air purifiers and can help to improve the air quality in your home. They can remove toxins from the air and increase the humidity, which can help to improve respiratory health.
Thirdly, plants and natural elements can add visual interest and beauty to your home. They can be used to create focal points in a room and can help to create a sense of balance and harmony. They also can add a touch of color and life that can make your home feel more inviting and comfortable.
Lastly, taking care of plants can be a form of mindfulness practice, it can be a way to focus on the present moment, and can be a great way to bring peace and tranquility to your home. It can also be a way to connect with nature and to take a break from technology and screens.
In short, plants and natural elements can help to create a peaceful and calming environment by promoting feelings of relaxation, improving air quality, adding visual interest, and providing an opportunity for mindfulness practice.
Use calming colors, such as blues, greens, and grays, on the walls and in decor to create a soothing atmosphere
A neutral palette at home can calm the soul
Using calming colors in your home can help to create a peaceful and soothing atmosphere. Calming colors are typically cool tones, such as blues, greens, and grays. These colors are thought to promote feelings of relaxation, tranquility, and calmness.
Blue is often associated with the ocean and the sky and can evoke feelings of serenity and peace. It’s a popular choice for bedrooms and bathrooms because of its soothing properties.
Green is thought to be the most restful color for the human eye and can evoke feelings of calmness and balance. It’s a great choice for spaces where you want to create a sense of harmony and serenity.
Gray is another popular choice for creating a calming atmosphere in the home. It’s a neutral color that can be used to create a sense of balance and tranquility. It can be paired with other colors to create a variety of different moods and atmospheres.
When incorporating these colors in your home, you can use them on walls, in decor, and in textiles. Using a single color as the main color scheme for a room can create a cohesive and calming atmosphere, or you can use different shades of the same color to create a subtle gradient effect.
It’s also important to note that color is subjective and what may be calming to one person may not be to another. So, it’s important to choose the colors that make you feel the most comfortable and relaxed, and that reflect your personal taste.
Incorporate soft lighting, such as lamps and candles, to create a warm and inviting ambiance
A lovely candle like this is so relaxing and inviting
Soft lighting is considered to be good for creating a peaceful and calming environment because it creates a warm and inviting ambiance. Soft lighting can be achieved through the use of lamps, candles, or dimmer switches.
Dimmer switches allow you to adjust the brightness of light fixtures, which can be helpful in creating a variety of moods and atmospheres. For example, in the evening, you may want to use lower lighting to create a more relaxing atmosphere, and during the day, you may want to use brighter lighting to create a more energizing atmosphere.
The warm and soft lighting can also help to reduce the contrast between light and shadow, creating a more even and soothing light in the room. It also can help to reduce glare and reflections, which can cause eye strain and fatigue.
Lamps and candles can be used to create a cozy and intimate atmosphere, particularly in the evening. They can be used to create a sense of warmth and comfort and can help to create a more relaxed and inviting environment.
Soft lighting is good for creating a peaceful and calming environment because it creates a warm and inviting ambiance. It helps to reduce contrast and glare, and it can be adjusted to create different moods and atmospheres. It can also be used to create a cozy and intimate atmosphere, making the environment more relaxing and inviting.
Play soothing music or sounds, such as nature sounds or white noise, to create a peaceful environment
Soothing music needs soothing headphones
Soothing music can help to create a peaceful and calming environment by reducing stress and promoting feelings of relaxation and well-being. The tempo, rhythm, and melody of music can have a direct impact on the body’s physiology and can help to lower blood pressure, slow down breathing, and decrease heart rate.
Listening to calming music can also help to reduce anxiety and depression. It can also be helpful for people who have trouble sleeping, as it can promote feelings of drowsiness and relaxation. Additionally, it can also be helpful for people who have trouble focusing, as it can help to block out background noise and distractions.
Soothing music can also help to create a sense of ambiance and can be used to set the tone for a room or an event. It can be used to create a sense of tranquility and can help to make a space feel more inviting and comfortable.
It’s important to note that different types of music can have different effects on people, and what might be soothing to one person may not be to another. So, it’s important to choose music that you enjoy and that makes you feel the most relaxed.
In summary, soothing music can help to create a peaceful and calming environment by reducing stress and promoting feelings of relaxation and well-being. It can also be helpful for people who have trouble sleeping or focusing, and it can be used to create a sense of ambiance and to set the tone for a room or an event. It’s important to choose the music that you enjoy and that makes you feel the most relaxed.
Create a dedicated space for relaxation and meditation, such as a comfortable chair or a yoga mat
This suspended chair is a great example of relaxing personal space
Having a dedicated space in your home can help to create a peaceful and calming environment by providing a designated area for specific activities or for relaxation. A dedicated space can be a specific room or a corner of a room that is set aside for a specific purpose, such as reading, meditation, or yoga.
A dedicated space can help to promote focus and concentration and can be used to create a sense of privacy and seclusion. It can also be used to create a sense of order and organization in the home, which can help to reduce feelings of stress and anxiety.
Having a dedicated space for relaxation can also be helpful for people who have trouble sleeping or who have difficulty unwinding after a long day. A comfortable and inviting space can be used to promote feelings of calm and tranquility, and can be decorated with items that are soothing to the eye and the senses.
A dedicated workspace can also be beneficial for people who work from home, as it can provide a designated area for work-related activities, which can help to reduce distractions and increase productivity.
It’s important to note that a dedicated space does not have to be a separate room in your home, it can also be a small area in a room that you can use for your designated purpose.
Having a dedicated space in your home can help to create a peaceful and calming environment by providing a designated area for specific activities or for relaxation. A dedicated space can promote focus, concentration, privacy, and seclusion, and it can be used to create a sense of order and organization in the home. It can be also helpful for people who have trouble sleeping or for people who work from home.
Regularly practice cleaning and maintaining your home environment
Regular cleaning helps support good wellbeing
Cleaning and maintaining your home environment can help to create a peaceful and calming environment by promoting feelings of order and organization. A clean and well-maintained home can help to reduce stress and anxiety, as it can make it easier to find what you need and can help to create a sense of control over your surroundings.
Regular cleaning can help to remove dust and allergens, which can be beneficial for people who suffer from allergies or asthma. It can also help to prevent the buildup of mold and mildew, which can lead to health problems.
Maintaining your home can also include regularly organizing and decluttering your home, which can help to reduce feelings of stress and anxiety. When you declutter your home, you can remove items that you no longer need or that no longer serve a purpose, which can make it easier to find what you need and can make your home feel more spacious.
Cleaning and maintaining your home can also be a good opportunity to take a break from other activities and to focus on taking care of yourself and your surroundings. This can be beneficial for people who have trouble relaxing or who have difficulty unwinding after a long day.
Cleaning and maintaining your home environment can help to create a peaceful and calming environment by promoting feelings of order and organization. A clean and well-maintained home can help to reduce stress and anxiety, it can remove dust, allergens, mold, and mildew and can make it easier to find what you need. It can also be a good opportunity to take a break and focus on self-care.
Finally, be mindful of your thoughts and actions, and strive to create a positive and peaceful energy in your home
Remember, creating a peaceful and calming home environment is an ongoing process that requires consistent effort and attention.
Being mindful of your thoughts and actions, and striving to create a positive and peaceful energy in your home can help to promote feelings of well-being and happiness. When you are mindful of your thoughts and actions, you are able to take control of your emotions and reactions, which can help to reduce feelings of stress and anxiety.
Creating a positive and peaceful energy in your home can also help to promote feelings of calm and tranquility, which can be beneficial for people who have trouble sleeping or who have difficulty unwinding after a long day. When your home is filled with positive and peaceful energy, it can make it easier to relax and to feel comfortable in your surroundings.
Additionally, when you strive to create a positive and peaceful energy in your home, you are also able to create an environment that is welcoming and inviting to others. This can be beneficial for people who have guests over frequently, or for people who have children or pets. A positive and peaceful energy in the home can help to create a warm and inviting atmosphere, which can make people feel more comfortable and at ease.
It’s also important to note that being mindful of your thoughts and actions, and striving to create a positive and peaceful energy in your home also means being mindful of the people you interact with, as well as the words you use. Being kind, compassionate and respectful with others contributes to create a positive and peaceful energy.
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
I have seen first-hand the negative impact that poor mental health and neglected well-being can have on an individual’s overall well-being. Depression, anxiety, and other mental health conditions can be debilitating, affecting every aspect of a person’s life, including their relationships, their ability to work or study, and their overall quality of life.
Depression, in particular, can make it difficult for an individual to find pleasure or enjoyment in activities they once loved, and can make it hard to find the motivation to take care of themselves. This can lead to neglecting physical and emotional self-care, which can further exacerbate symptoms of depression.
I have also seen first-hand the many benefits that learning a new skill or hobby can bring to an individual’s overall well-being. Whether it’s learning to cook a new recipe, taking up knitting, or picking up a musical instrument – engaging in new activities can have a really wonderful, positive impact on both mind and body.
Accomplishment & self-esteem
One of the most obvious benefits of learning a new skill or hobby is the sense of accomplishment and self-esteem that comes with mastering something new. When we set goals for ourselves and achieve them, it can boost our confidence and make us feel more capable and competent. This can have a positive ripple effect on other areas of our lives, making us more resilient and capable of handling challenges that come our way.
Stress relief
The second benefit of learning a new skill or hobby is the distraction and stress relief it can provide. When we are engaged in activities that we enjoy, it can take our mind off of everyday stressors and provide a much-needed break from the demands of daily life. This can be especially beneficial for individuals who are dealing with anxiety or depression, as it can provide a sense of control and mastery over their own lives.
Physical benefits
In addition to the mental benefits, learning a new skill or hobby can also have physical benefits. Many hobbies and skills, such as knitting, painting, or gardening, require fine motor skills and hand-eye coordination, which can help to keep our brains sharp and our bodies active. This can also be a great way to get the recommended 150 minutes of moderate-intensity aerobic activity per week that is recommended by the World Health Organization.
Social benefits
One of the most overlooked benefits of learning a new skill or hobby is the social aspect. Many hobbies and skills, such as joining a running club, taking dance classes, or playing in a band, offer opportunities to connect with others who share your interests. This can be especially beneficial for individuals who may be feeling isolated or lonely, as it can provide a sense of belonging and community.
Summing it all up
Overall, learning a new skill or hobby can have a positive impact on our overall well-being in countless ways. It can boost our confidence, provide stress relief, improve our physical health, and foster social connections. I encourage everyone to take the time to explore new activities and find something that speaks to them. Whether it’s learning to cook, taking up knitting, or picking up a musical instrument, the benefits are well worth the time and effort.
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
Taking a walk in the woods – wonderful for your mental health
Spending time in nature has been shown to have a variety of benefits for mental health. These are the main ones:
Stress reduction
Stress reduction is one of the key benefits of spending time in nature. Research has shown that being in nature can lower cortisol levels, a hormone associated with stress. Cortisol is released in response to stress and triggers the “fight or flight” response, preparing the body to respond to a perceived threat. This can be beneficial in short-term situations, such as when we need to respond quickly to avoid danger. However, when cortisol levels remain elevated for prolonged periods, it can lead to negative health effects such as anxiety, depression, weight gain, and even heart disease.
Is this you? Take a break from the computer and get outdoors for some stress relief
One study found that a 90-minute walk in a natural environment led to a decrease in cortisol levels and an improvement in mood, compared to a walk in an urban environment. Another study found that just looking at pictures of nature scenes led to a decrease in cortisol levels and an improvement in mood, compared to looking at pictures of urban scenes.
In addition to reducing cortisol levels, being in nature has also been shown to increase the body’s production of endorphins, which are chemicals that promote feelings of happiness and well-being. This can further contribute to stress reduction and improved mood.
Moreover, spending time in nature can also have a calming effect on the mind, which can help to reduce feelings of anxiety and worry. The natural environment can be a powerful distraction from daily stressors, allowing the mind to relax and focus on the present moment. This can be especially beneficial for those who struggle with chronic stress and anxiety.
Improved mood
Improved mood is another key benefit of spending time in nature. Research has shown that being in nature can lead to feelings of happiness and well-being. One of the ways that nature can improve mood is through its ability to reduce stress. As mentioned earlier, spending time in nature can lower cortisol levels, a hormone associated with stress, and increase the production of endorphins, which promote feelings of happiness and well-being.
Here’s Tim looking pretty happy with life!
Another way that nature can improve mood is through its ability to provide a sense of awe and wonder. Being in nature can be a powerful reminder of the beauty and complexity of the world around us, which can lead to feelings of awe and inspiration. This can be particularly beneficial for those who feel stressed or overwhelmed by the demands of daily life.
Nature can also have a positive impact on mood by providing a sense of connection and belonging. Being in nature can help people feel more connected to the natural world, which can lead to a greater sense of meaning and purpose. This can be especially beneficial for those who feel disconnected or isolated from others.
Additionally, spending time in nature can also improve mood by providing opportunities for physical activity. Research has shown that physical activity can lead to an improvement in mood, as well as a reduction in symptoms of depression and anxiety.
Increased attention and concentration
Increased attention and concentration are additional benefits of spending time in nature. Research has shown that being in nature can improve cognitive function, including attention and concentration.
One of the ways that nature can improve attention and concentration is through its ability to provide a sense of calm and tranquility. Being in nature can be a powerful distraction from the constant stimulation of daily life, allowing the mind to relax and focus on the present moment. This can be especially beneficial for those who struggle with chronic stress and anxiety.
Improve your concentration levels – better still, do it while in nature!
Nature can also improve attention and concentration by providing a sense of novelty and surprise. Being in nature can expose us to new sights, sounds, and smells, which can engage the senses and keep the mind active. This can be particularly beneficial for those who feel bored or uninspired by the monotony of daily life.
Additionally, nature can also improve attention and concentration by providing opportunities for physical activity, such as hiking, walking or biking. Research has shown that physical activity can lead to an improvement in cognitive function, as well as a reduction in symptoms of depression and anxiety.
Another way that nature can improve attention and concentration is through its ability to provide a sense of awe and wonder. Being in nature can be a powerful reminder of the beauty and complexity of the world around us, which can lead to feelings of awe and inspiration and can help with focus.
Reduced symptoms of depression and anxiety
Reduced symptoms of depression and anxiety are additional benefits of spending time in nature. Research has shown that being in nature can have a positive impact on mental health, specifically on reducing symptoms of depression and anxiety.
Depression is a trap – break free by getting out into natural environments
One of the ways that nature can reduce symptoms of depression and anxiety is through its ability to provide a sense of calm and tranquility. Being in nature can be a powerful distraction from the constant stimulation of daily life, allowing the mind to relax and focus on the present moment. This can be especially beneficial for those who struggle with chronic stress and anxiety.
Nature can also reduce symptoms of depression and anxiety by providing a sense of novelty and surprise. Being in nature can expose us to new sights, sounds, and smells, which can engage the senses and keep the mind active. This can be particularly beneficial for those who feel bored or uninspired by the monotony of daily life.
Additionally, nature can also reduce symptoms of depression and anxiety by providing opportunities for physical activity, such as hiking, walking or biking. Research has shown that physical activity can lead to an improvement in mental health, as well as a reduction in symptoms of depression and anxiety.
Another way that nature can reduce symptoms of depression and anxiety is through its ability to provide a sense of awe and wonder. Being in nature can be a powerful reminder of the beauty and complexity of the world around us, which can lead to feelings of awe and inspiration and can help with mental well-being.
Nature can also provide a sense of connection and belonging. Being in nature can help people feel more connected to the natural world, which can lead to a greater sense of meaning and purpose. This can be especially beneficial for those who feel disconnected or isolated from others.
Reduced symptoms of depression and anxiety are additional benefits of spending time in nature. Being in nature can provide a sense of calm and tranquility, a sense of novelty and surprise, opportunities for physical activity, a sense of awe and wonder, and a sense of connection and belonging which can all help to improve mental health and reduce symptoms of depression and anxiety. It’s important to note that different people might have different preferences for what kind of nature activities they find more enjoyable and thus more beneficial for their mental health, some people might prefer a hike, others might prefer a quiet walk, gardening or bird watching, it’s all about finding what works best for you.
Increased self-esteem and self-worth
Increased self-esteem and self-worth are additional benefits of spending time in nature. Research has shown that being in nature can have a positive impact on one’s self-esteem and self-worth.
Love who you are!
One of the ways that nature can increase self-esteem and self-worth is through its ability to provide a sense of accomplishment and mastery. Engaging in activities such as hiking, climbing, or gardening can provide a sense of accomplishment and mastery that can lead to increased self-esteem and self-worth.
Nature can also increase self-esteem and self-worth by providing a sense of connection and belonging. Being in nature can help people feel more connected to the natural world, which can lead to a greater sense of meaning and purpose. This can be especially beneficial for those who feel disconnected or isolated from others.
Additionally, nature can also increase self-esteem and self-worth by providing opportunities for physical activity, such as hiking, walking or biking. Research has shown that physical activity can lead to an improvement in mental health, as well as a boost in self-esteem and self-worth.
Another way that nature can increase self-esteem and self-worth is through its ability to provide a sense of awe and wonder. Being in nature can be a powerful reminder of the beauty and complexity of the world around us, which can lead to feelings of awe and inspiration and can help with self-esteem and self-worth.
Nature can also provide a sense of perspective, it can help people to see things from a different angle, to take a step back from their problems and see them in a more manageable way. This can be especially beneficial for those who feel overwhelmed and stressed.
Increased self-esteem and self-worth are additional benefits of spending time in nature. Being in nature can provide a sense of accomplishment and mastery, a sense of connection and belonging, opportunities for physical activity, a sense of awe and wonder, and a sense of perspective which can all help to improve self-esteem and self-worth. It’s important to note that different people might have different preferences for what kind of nature activities they find more enjoyable and thus more beneficial for their self-esteem and self-worth, some people might prefer a hike, others might prefer a quiet walk, gardening or bird watching.
Better sleep
Better sleep is another benefit of spending time in nature. Research has shown that being in nature can have a positive impact on one’s sleep patterns and quality of sleep.
One of the ways that nature can improve sleep is through its ability to provide a sense of calm and tranquility. Being in nature can be a powerful distraction from the constant stimulation of daily life, allowing the mind to relax and focus on the present moment. This can lead to a feeling of calm and relaxation that can make it easier to fall asleep and stay asleep.
Does your sleep look as tranquil as this?
Nature can also improve sleep by providing a sense of novelty and surprise. Being in nature can expose us to new sights, sounds, and smells, which can engage the senses and keep the mind active. This can be particularly beneficial for those who feel bored or uninspired by the monotony of daily life.
Additionally, nature can also improve sleep by providing opportunities for physical activity, such as hiking, walking or biking. Research has shown that physical activity can lead to an improvement in sleep patterns and quality of sleep.
Another way that nature can improve sleep is by providing exposure to natural light during the day. Exposure to natural light during the day helps regulate the body’s circadian rhythm, the internal biological clock that helps control when we feel awake and when we feel sleepy. This can help people fall asleep more easily at night and wake up more refreshed in the morning.
Nature can also improve sleep by providing a sense of connection and belonging. Being in nature can help people feel more connected to the natural world, which can lead to a greater sense of meaning and purpose. This can be especially beneficial for those who feel disconnected or isolated from others.
Increased physical activity
Increased physical activity is one of the benefits of spending time in nature. Research has shown that being in nature can encourage people to engage in more physical activity and lead to an improvement in overall physical health.
One of the ways that nature can increase physical activity is by providing opportunities for outdoor activities such as hiking, walking, running, biking, and swimming. These activities can be enjoyed alone or with others, and can be tailored to different fitness levels. Being in nature can also provide a more pleasant and enjoyable environment for physical activity, making it more likely that people will engage in these activities regularly.
We can’t all get to somewhere as beautiful as this, but what a lovely place to run!
Nature can also increase physical activity by providing a sense of accomplishment and mastery. Engaging in activities such as hiking, climbing, or gardening can provide a sense of accomplishment and mastery that can lead to increased motivation to engage in physical activity.
Additionally, nature can also increase physical activity by providing a sense of novelty and surprise. Being in nature can expose us to new sights, sounds, and smells, which can engage the senses and keep the mind active. This can be particularly beneficial for those who feel bored or uninspired by the monotony of daily life.
Another way that nature can increase physical activity is by providing exposure to natural light during the day. Exposure to natural light during the day helps regulate the body’s circadian rhythm, the internal biological clock that helps control when we feel awake and when we feel sleepy. This can help people feel more alert and awake during the day, and therefore more inclined to engage in physical activity.
Nature can also increase physical activity by providing a sense of connection and belonging. Being in nature can help people feel more connected to the natural world, which can lead to a greater sense of meaning and purpose. This can be especially beneficial for those who feel disconnected or isolated from others.
Being in nature can provide opportunities for outdoor activities, a sense of accomplishment and mastery, a sense of novelty and surprise, exposure to natural light, and a sense of connection and belonging which can all help to encourage people to engage in more physical activity and lead to an improvement in overall physical health.
Social benefits
Spending time in nature can also have social benefits. Research has shown that being in nature can improve social connections and relationships, both with others and with the natural world.
One of the ways that nature can provide social benefits is by providing opportunities for social interaction. Activities such as hiking, camping, or gardening with friends or family can provide opportunities for social interaction and bonding. Being in nature can also provide a more pleasant and enjoyable environment for social interaction, making it more likely that people will engage in these activities regularly.
Nature can also provide social benefits by providing a sense of shared experience and connection. Engaging in activities such as hiking, climbing, or gardening with others can provide a sense of shared experience and connection that can lead to stronger social bonds.
Additionally, nature can also provide social benefits by providing a sense of novelty and surprise. Being in nature can expose us to new sights, sounds, and smells, which can engage the senses and keep the mind active. This can be particularly beneficial for those who feel bored or uninspired by the monotony of daily life.
Improved immune function
Spending time in nature has also been linked to improved immune function. Research has shown that being in nature can have a positive impact on the body’s immune system, helping to boost the body’s ability to fight off illness and disease.
One of the ways that nature can improve immune function is by reducing stress levels. Stress has been linked to a wide range of negative health effects, including suppression of the immune system. Being in nature can help to reduce stress levels by providing a sense of calm and relaxation. This can help to activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. This response can help to reduce inflammation and improve the body’s ability to fight off illness and disease.
Nature can also improve immune function by providing exposure to natural light during the day. Exposure to natural light during the day helps regulate the body’s circadian rhythm, the internal biological clock that helps control when we feel awake and when we feel sleepy. This can help people feel more alert and awake during the day, and therefore more inclined to engage in physical activity. Additionally, exposure to natural light can also help to boost the body’s production of Vitamin D, which is essential for maintaining a healthy immune system.
Nature can also improve immune function by providing exposure to beneficial microorganisms. Being in nature can expose us to a wide range of microorganisms, including bacteria, fungi, and viruses, which can help to train and strengthen the immune system. This is known as the hygiene hypothesis, which suggests that exposure to a diverse range of microorganisms can help to improve the function of the immune system.
Connection to the natural world
Spending time in nature can also help people feel more connected to the natural world, leading to a greater appreciation for and understanding of the environment. This is a simple one!
It’s a wrap, get out there and enjoy nature!
It is worth noting that all of these benefits can be achieved through different forms of engagement with nature, whether it’s through hiking, gardening, cycling, bird-watching, watersports or simply taking a walk in a local park. The key is to find activities that you enjoy and that allow you to fully immerse yourself in nature.
Spending time in nature is a simple and effective way to improve mental health and well-being. It can reduce stress, improve mood, increase attention and concentration, reduce symptoms of depression and anxiety, increase self-esteem and self-worth, improve sleep, increase physical activity, provide social benefits, improve immune function and increase connection to the natural world. So, it’s an important aspect of maintaining a healthy and balanced lifestyle.
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
It’s well known that eating a diet rich in fruits and vegetables is essential for maintaining good health and preventing chronic diseases such as heart disease, stroke, and cancer. It often seems like an impossible task, especially where children are involved as well but incorporating more fruits and vegetables into your diet can be easy and delicious, with a little planning and creativity. Here’s what I suggest:
Start your day with a healthy breakfast: My grandmother always used to say “start your day as you mean to go on”. A good part of this is having a healthy and nutritious breakfast by incorporating some fruits (or even vegetables!) into it. Try adding berries or sliced banana to your oatmeal, or make a green smoothie with spinach or kale, banana, and your choice of milk or yogurt. Top tip – did you know that generally speaking, the darker the fruits are then the better they are for you.
Pack a lunch: Packing a lunch is a great way to ensure that you are getting the recommended daily servings of fruits and vegetables. This enables you to take control from the get-go, so you won’t be tempted to reach for unhealthy options later. Making ‘what to eat’ decisions when you are hungry is always a bad idea! Try preparing a salad with mixed greens and a variety of colorful vegetables, such as cherry tomatoes, bell peppers, and cucumbers. You can also add some fruit here, such as apples or berries if you crave a touch of sweetness or simply pack an apple or banana to carry along with you. Your future-self will be grateful at lunchtime if you pack a good lunch – be kind to yourself!
Make snacking healthy: Instead of reaching for processed, artificial snacks, try snacking on fruits and vegetables. Cut up carrot, celery, cucumbers, bell peppers or cherry tomatoes and store them in the fridge or a small sealable box or bag for easy snacking. Keep a bowl of fresh fruit on the counter or keep fruit in your bag for easy access during the day. If you must have something from a wrapper look for nutritious all-natural snack bars made with dates, nuts and so on.
Add fruit & veg to your cooking: Incorporating fruits and vegetables into your cooking is a great way to add more to your diet. Try adding spinach or kale to your omelette, or grating zucchini or carrots into your pasta sauce. Mix frozen berries into your yogurt or cereal. Basically, anything and everything you can do to add nutrition to your meals from fruit & vegetables is a good thing.
Try new fruits and vegetables: Experiment with new fruits and vegetables that you haven’t tried before. You might discover a new favorite! Try a new recipe or prepare them in a new way. If you see something unfamiliar in a store why not buy it and give it a go!
Make it fun: Make eating fruits and vegetables fun for the whole family. Have a “rainbow” night where everyone has to eat a fruit or vegetable of every color. Have a “try new foods” night where everyone has to try a new fruit or vegetable. With variety comes excitement and colour.
Lastly, remember that you don’t have to eat a perfect diet to be healthy. Start slowly, maybe by adding one extra serving of fruits or vegetables each day. The most important thing is to focus on progress over perfection.
Hopefully this article has demonstrated that incorporating more fruit and vegetables into your diet can be easier than you first thought – plus delicious, and beneficial for your health.
Start small – by starting your day with a healthy breakfast, packing a lunch, snacking on fruits and vegetables, adding them to your cooking, trying new fruits and vegetables, making it fun, and focusing on progress over perfection, you can easily increase your intake of fruits and vegetables and improve your overall health no end.
Good luck, and let me know how you get on in the comments below!
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
Volunteering and giving back to your community can have many benefits, both for the community and for the individual. It can help to build stronger, more connected communities, improve personal well-being, provide new skills and opportunities, and foster a sense of belonging. If you are considering volunteering, there are many ways to get involved, from one-time events to ongoing commitments, and from local to global causes, there is something for everyone.
We saw this poster while out for a walk. It inspired this article.
One of the most obvious benefits of volunteering is the positive impact it can have on the community. By giving your time and resources to help others, you can make a tangible difference in the lives of those around you. Whether it’s through mentoring young people, helping to feed the homeless, or working to preserve the environment, volunteering can help to build stronger, more connected communities.
In addition to the benefits to the community, volunteering can also have a positive impact on the individual. Research has shown that people who volunteer regularly tend to be happier, healthier, and more satisfied with their lives. This is likely due to the sense of purpose and fulfillment that comes from making a difference in the lives of others.
Volunteering can also be a great way to develop new skills and gain valuable experience. Many organizations rely on volunteers to help with a wide range of tasks, from event planning and fundraising to social media and web design. By volunteering, you can gain experience in areas you might not otherwise have access to, and also can help you to build your resume and make yourself more attractive to potential employers.
Perhaps one of the most compelling benefits of volunteering is that it provides an opportunity to connect with others. Whether you are working alongside other volunteers or interacting with members of the community you are serving, volunteering can help to build relationships and foster a sense of belonging.
Volunteering and giving back to your community can have a wide range of benefits, not just for the individuals and organizations you are helping, but also for yourself.
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
Massages have been used for centuries as a way to relax and manage stress. Today, the benefits of regular massages are more well-known and scientifically proven than ever before.
One of the most obvious benefits of massage is that it helps to relax the muscles. When we are stressed, our muscles become tense and tight, which can lead to pain and discomfort. Massages help to release this tension and leave the muscles feeling more relaxed and flexible.
In addition to relaxing the muscles, massages also help to relax the mind. During a massage, the body releases endorphins, which are chemicals that promote feelings of happiness and well-being. This can help to reduce anxiety and depression, and improve overall mood.
Another benefit of massage is that it can improve sleep quality. When we are stressed, it can be difficult to fall asleep and stay asleep. Massages can help to relax the mind and body, making it easier to fall asleep and stay asleep for longer.
Massages can also help to boost the immune system. Research has shown that regular massages can increase the number of white blood cells in the body, which helps to fight off infection and illness.
In addition to these physical benefits, massages can also have psychological benefits. For example, massages can help to improve self-esteem and body image. Many people feel self-conscious about their bodies, but massages can help to promote feelings of self-acceptance and positive body image.
There are many different types of massages available, each with their own unique benefits. Swedish massage, for example, is a gentle, full-body massage that promotes relaxation and stress relief. Deep tissue massage, on the other hand, is a more intense massage that focuses on releasing tension in the deeper layers of muscle tissue.
Sports massage is a type of massage that is specifically designed for athletes and active individuals. It helps to prevent injuries, reduce muscle soreness, and improve performance.
Pregnancy massage is a type of massage that is specifically designed for pregnant women. It helps to reduce stress, relieve aches and pains, and improve circulation.
Reflexology is a type of massage that focuses on the hands and feet. It is based on the belief that the hands and feet are connected to different parts of the body, and that by massaging certain points on the hands and feet, it is possible to relieve pain and improve overall health.
Finally, there are many different types of massage oils and lotions that can be used during massages. Some oils and lotions are designed to promote relaxation, while others are designed to relieve pain and muscle tension.
Summing up
Massages are an excellent way to relax, manage stress, and improve overall health and well-being. With so many different types of massages available, it’s easy to find one that’s right for you. So, if you’re looking for a way to relax and de-stress, consider booking a massage right away.
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
First of all, let me just say that I understand that many of you may be skeptical about the idea of journaling. You may be thinking, “I don’t have time for that,” or “I’m not a good writer.” But I assure you, journaling is not about being a good writer or having a lot of time. It’s about taking a few moments each day to process your thoughts and feelings in a safe and private space.
So, why is journaling so powerful for emotional and mental clarity?
First and foremost, journaling allows you to process and make sense of your thoughts and feelings. We all have a lot of thoughts and feelings running through our minds at any given time, and it can be overwhelming to try to make sense of them all.
Writing them down on paper can help to organize and clarify them.
Additionally, journaling allows you to track patterns in your thoughts and feelings over time. This can help you to identify things that may be triggering negative emotions or thoughts, and can also help you to see progress and growth as you work through difficult issues.
Another powerful aspect of journaling is that it allows you to gain insight into yourself and your behaviors. By reflecting on your thoughts and feelings, you can begin to understand why you react to certain situations the way you do, and you can start to make changes to improve your emotional and mental well-being.
Finally, journaling can also serve as a form of self-care. Taking a few minutes each day to reflect on your thoughts and feelings can help to reduce stress and improve overall well-being.
You may be thinking, “That’s all well and good, but I don’t know where to start.” My answer to that is: start small! Try taking just five minutes each day to write down your thoughts and feelings. You can use a notebook, a journal, or even a word document on your computer. The important thing is to find a format that works for you and to stick with it.
Journaling is a powerful tool for emotional and mental clarity. It allows you to process and make sense of your thoughts and feelings, track patterns over time, gain insight into yourself and your behaviors, and serve as a form of self-care. I encourage you to give journaling a try, and to see for yourself the positive impact it can have on your emotional and mental well-being. Thank you.
How to get started
Of course, you can journal in any notebook or even on your computer or cellphone. However, personally I’ve found that having a beautiful journal notebook to write in really helps to motivate me. It’s important to have one journal per year, and to hang onto it as a record of your feelings, thoughts and journey.
Over the years I’ve used many notebooks (well, basically one every year for 20+ years of course!). Here are a couple of my favourites:
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
Natural remedies have been used for centuries to help with a wide range of health conditions and are becoming increasingly popular as an alternative to conventional medicine. One of the main reasons why they are considered an excellent alternative is because they are often made from natural ingredients that are less likely to cause side effects than synthetic drugs. Additionally, many natural remedies have been shown to be just as effective, if not more so, than conventional treatments for certain conditions.
Another reason why natural remedies are an excellent alternative is that they often target the root cause of a condition rather than just masking symptoms. For example, a natural remedy for high blood pressure might focus on improving overall cardiovascular health, rather than just lowering blood pressure.
Natural remedies also give you more control over your own health. You can use these remedies in conjunction with conventional medicine or as standalone treatment, depending on your specific needs.
It’s important to note, however, that not all natural remedies are safe or effective, so it’s always a good idea to consult with a healthcare professional before trying any new treatment. But when used responsibly, natural remedies can be a powerful tool for improving your overall health and wellbeing.
Here are some natural remedies for some of the most common ailments
Natural cold and flu remedies
Salt water gargle: Salt water is a great way to soothe a sore throat and help clear out mucus in your lungs. Mix one teaspoon of salt with 8 ounces of warm water, then gargle several times a day. You can also mix it into tea or lemonade for extra flavor!
Lavender oil: Lavender oil has been shown to have antibacterial properties and can help relieve pain from sore throats and colds by applying it topically on your neck or temples.
Eucalyptus oil: This fragrant oil has been used for centuries as an effective decongestant because of its ability to open up airways when inhaled during a cold or flu attack. It also has anti-inflammatory properties so it will help with any sinus pain or congestion you may be experiencing as well.
Cayenne pepper: Cayenne pepper is another popular spice used in cooking as well as a home remedy for many diseases and conditions such as high blood pressure, heart disease, cancer and diabetes because of its ability to lower cholesterol levels by inhibiting enzymes called angiotensin converting enzymes (ACE). ACE inhibitors are often prescribed by doctors for patients with high blood pressure or heart disease because they work by relaxing blood vessels so more blood can flow through them freely without resistance from constricted arteries or veins. If you’re recovering from cold & flu, adding a little cayenne pepper to your tonics can help to boost your immune system.
Turmeric: Turmeric is a spice that is commonly used in cooking and has been used in traditional medicine for centuries. It is believed to have anti-inflammatory and antioxidant properties, which may make it useful for treating a variety of health conditions, including cold and flu relief.
One of the main active ingredients in turmeric is a compound called curcumin, which has been shown to have anti-inflammatory effects. Inflammation can contribute to the symptoms of cold and flu, such as sore throat, congestion, and fever. By reducing inflammation, curcumin may help to alleviate these symptoms.
Turmeric also has antioxidant properties, which may help to boost the immune system and protect the body against cold and flu viruses. This can make it harder for the viruses to take hold and reduce the severity of symptoms if you do get sick.
Turmeric can be consumed in many ways, for example, adding in your food, or taking supplements. But it’s important to note that not all supplements have the same quality, and not all individuals respond the same way to the same dose, so it’s always a good idea to consult with a healthcare professional before trying any new treatment.
Black pepper: Adding black pepper to turmeric shots can enhance the health benefits of turmeric. This is because black pepper contains a compound called piperine, which has been shown to increase the bioavailability of curcumin, the active ingredient in turmeric.
Curcumin has poor bioavailability, meaning that it is not easily absorbed by the body and much of it is eliminated before it can have any therapeutic effect. Piperine in black pepper, however, has been shown to increase the bioavailability of curcumin by 2000% making it more effective.
The combination of turmeric and black pepper can have a synergistic effect, meaning that the two compounds work together to provide greater health benefits than they would on their own. This can be especially beneficial for conditions that are characterized by inflammation and pain.
It’s important to note that consuming large amounts of black pepper can cause side effects such as stomach upset, so it’s always a good idea to consult with a healthcare professional before trying any new treatment and to follow the recommended dosage.
Headaches
Bonus quick tip for headaches: Massage your temples with peppermint oil or apply a compress soaked in lavender oil to relieve pain. A cup of black tea will also help you relax and reduce stress levels which can cause headaches in the first place.
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
As someone who has struggled with sleep issues in the past, I know firsthand how stressful it can be when you’re just not sleeping well. Not only does a good nights sleep help you feel rested and refreshed in the morning, but it also has numerous health benefits, including a stronger immune system and a lower risk of heart disease and diabetes.
Here are some tips that have helped me get a good night’s sleep:
Stick to a consistent sleep schedule
If you’re struggling with sleep it can help to try to go to bed and wake up at around the same time every day, even on weekends. This regulates your body’s natural sleep-wake cycle, also known as your circadian rhythm. It’s a difficult thing to keep going with, and you don’t have to be really strict about it but plus or minus 30 minutes works well.
Create a relaxing bedtime routine
To wind down before bed, try taking a warm bath or shower, reading a book, or practicing relaxation techniques like deep breathing or progressive muscle relaxation.
A relaxing bedtime routine is a series of activities that you do before going to bed to help signal to your body that it’s time to wind down and prepare for sleep. The goal of a bedtime routine is to create a sense of calm and relaxation that makes it easier for you to fall asleep. Here are a few steps you can follow to create your own relaxing bedtime routine:
Choose activities that help you relax: Different activities will work for different people, so experiment to find out what works best for you. Some ideas might include taking a warm bath or shower, reading a book, practicing relaxation techniques like deep breathing or progressive muscle relaxation, or listening to calming music.
Set aside a consistent amount of time for your bedtime routine: A bedtime routine doesn’t have to be long – even just 15-20 minutes can be enough to help you wind down. Decide how much time you want to set aside for your bedtime routine, and try to stick to the same amount of time each night.
Create a soothing atmosphere: The atmosphere in your bedroom can also play a role in helping you relax. Dim the lights, light some candles or use a low wattage bulb, and make sure the room is comfortable in terms of temperature and noise level.
Avoid screens and other distractions: The blue light emitted by screens (such as TVs, laptops, and phones) can suppress the production of the sleep hormone melatonin, making it harder to fall asleep. Try to avoid screens for at least an hour before bed, and remove other distractions like clutter and electronics from your bedroom.
By following these steps and incorporating activities that help you relax, you can create a relaxing bedtime routine that sets the stage for a good night’s sleep.
Make your bedroom a sleep-friendly environment
Keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows. It’s also a good idea to remove distractions like TVs, laptops, and phones from the bedroom. Set up your device charger someplace else – like the kitchen, so you’ll be forced to leave your phone outside your bedroom.
Avoid caffeine, alcohol, and large meals before bed
It is important to avoid caffeine, alcohol, and large meals before bed for several reasons:
Caffeine is a stimulant that can interfere with your sleep. It is found in many common beverages and foods, including coffee, tea, soda, chocolate, and some medications. Consuming caffeine within 4-6 hours of bedtime can make it harder to fall asleep and stay asleep.
Alcohol is also a stimulant that can disrupt your sleep. While it may make you feel drowsy at first, it can interfere with the quality of your sleep and cause you to wake up more frequently during the night.
Large meals can cause discomfort and indigestion, which can make it harder to fall asleep and stay asleep. Eating a large meal close to bedtime can also cause your body to work harder to digest the food, which can make you feel more awake.
By avoiding caffeine, alcohol, and large meals before bedtime, you can help improve the quality of your sleep and wake up feeling rested and refreshed.
Exercise during the day
Exercise has been shown to have a number of benefits for sleep. Regular physical activity can help you fall asleep faster, sleep more soundly, and wake up feeling more refreshed. Here are a few ways in which exercise can help you sleep better:
Exercise can help reduce stress and anxiety: Physical activity has been shown to reduce levels of stress and anxiety, which can make it easier to fall asleep and stay asleep.
Exercise can improve the quality of your sleep: Regular exercise has been linked to deeper, more restful sleep. In one study, people who exercised regularly reported feeling more alert and having more energy during the day, and they also slept better at night.
Exercise can regulate your sleep-wake cycle: Physical activity can help regulate your body’s natural sleep-wake cycle, also known as your circadian rhythm. This can make it easier to fall asleep at night and wake up feeling rested in the morning.
That being said, it’s important to remember that the timing of your exercise can also affect your sleep. It’s generally best to avoid vigorous exercise right before bed as it can energize you, making it harder to fall asleep. Instead, try to finish your workout a few hours before bedtime to give your body time to wind down.
Don’t spend too much time in bed awake
If you can’t fall asleep after 20-30 minutes, get out of bed and do a relaxing activity in a low-light environment until you feel tired again. This helps to associate your bed with sleep, rather than frustration and wakefulness.
Consider using relaxation techniques
There are a number of relaxation techniques that can help you fall asleep and get a better night’s rest. Here are a few examples:
Deep breathing: Deep breathing involves taking slow, controlled breaths in through your nose and out through your mouth. This can help calm your mind and relax your body, making it easier to fall asleep.
Progressive muscle relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body, starting with your feet and working your way up to your head. This can help release tension and promote relaxation.
Guided imagery: Guided imagery involves using your imagination to visualize a peaceful, relaxing scene. This can help distract your mind from racing thoughts and help you relax.
Meditation: Meditation involves focusing your attention on a particular object, thought, or activity to train your mind to be more present and calm. This can help reduce stress and improve sleep.
Yoga: Yoga involves a series of physical postures and breathing techniques that can help relax the mind and body. There are many different yoga poses that can be helpful for sleep, such as child’s pose, corpse pose, and legs up the wall.
By incorporating relaxation techniques into your bedtime routine, you can help your mind and body relax and prepare for sleep. It may take some experimentation to find out which techniques work best for you, so don’t be afraid to try a few different ones until you find what works.
Try a white noise machine or earplugs
If noise is keeping you awake, consider using a white noise machine or earplugs to help block out distractions.
Check with your doctor
If you’re having ongoing difficulty sleeping, it’s a good idea to talk to your doctor. They can help rule out any underlying medical conditions and suggest additional treatment options if needed.
In conclusion, getting a good night’s sleep is important for both your physical and mental well-being. By following a consistent sleep schedule, creating a relaxing bedtime routine, and making your bedroom a sleep-friendly environment, you can improve your chances of falling asleep and waking up feeling rested and refreshed. Don’t be afraid to reach out to your doctor for help if you’re struggling with sleep issues.
Lauren Gamble is an author, mompreneur, co-founder of Naturally Made Essentials. She is on a mission to help thousands of women across the world achieve a healthy, happy lifestyle through teaching natural health practices.
