Lung cancer is one of the leading causes of death in the United States. There will be approximately 159,260 deaths from lung cancer in the United States this year alone (Cancer.org, 2014).

Despite smoking being the most common cause of lung cancer, more than 42 million Americans continue to smoke cigarettes (Centers for Disease Control and Prevention, 2014). In case you are struggling with ditching the habit, here are some tips for quitting smoking.

1. Find a Substantial Reason to Quit

The best way to motivate yourself is to find a compelling reason to quit.

For many people, it’s to preserve their health. There are others who want to quit for the benefit of their loved ones.

Once you have identified your reason, remind yourself of it every day.

Place reminders on your phone, fridge, computer or even in your car. If your family is your reason for quitting, place their photo in your packet of cigarettes. Anytime you are about to light a cigarette, you will see their faces and think twice.

2. Understand the Damage That Smoking Does

If you require more motivation, spend some time looking into the health implications of smoking. In addition to causing lung cancer, smoking also increases your risk of having coronary heart disease, high blood pressure and cerebral infarction (CDC – Smoking and Tobacco Use, 2014).

Your risk of having lung-related ailments also increases if you are a smoker. You’ll be prone to developing emphysema, chronic bronchitis and asthma attacks.

The Center for Disease Control and Prevention (CDC) also suggests that, in addition to lung cancer, smoking can encourage cancers in other parts of the body, too. The list includes stomach, pancreas, liver, throat, kidney and bladder cancers.

Other health problems related to smoking are reduced sperm count, increased risk of type 2 diabetes, birth defects and stillbirth. It’s also associated with increased cataract risk and impaired immune system function.

3. Recognize the Symptoms of Nicotine Withdrawal

Once you have plenty of motivation to quit, it’s essential that you develop an understanding of the battle you’ll be facing. The first step is to know the symptoms of nicotine withdrawal.

The nicotine in cigarettes is what makes you feel good when you smoke. Nicotine stimulates your adrenal glands to produce adrenaline and give you a pleasurable feeling.

Some of the symptoms you may experience when withdrawing from nicotine include irritability, frustration, depression and anxiety. You can also experience headaches, fatigue, increased hunger and constipation (Webmd.com, 2014).

By understanding the symptoms, you can create a plan to combat them.

4. Find Your Smoking Triggers

Most people have certain triggers that cause them to smoke or increase the number of cigarettes they light in a day.

For example, some people find themselves more compelled to smoke when they are drinking alcohol or after having a meal. Others have certain places or activities that make them more inclined to smoke.

One of the greatest tips for quitting smoking is to identify your triggers so that you’ll be able to deal with the compulsion.

If you find yourself smoking when drinking alcohol, replace it with another activity, like eating pistachios. This will keep your hands busy and reduce your compulsion to smoke.

5. Keep a Journal

To help you identify and remember your triggers, use a journal to keep track of your activities and how much you smoke each day.

You’ll be surprised to find how your emotions can affect your smoking habits. A journal is a good reminder that smoking is both a psychological and physiological addiction.

6. Throw Out Anything Associated with Smoking

Go around the house and remove anything associated with your habit. All your ashtrays, antique pipe collection and lighters must go.

You need to keep an eye out for anything that might trigger your cravings for cigarettes. As much as possible, remove the smell of cigarettes from your home as well so you don’t have a constant reminder of tobacco.

7. Cold Turkey Rarely Works

No matter how tough you think you are, quitting smoking is not an easy task- even if you go cold turkey.

According to research, most people who do manage to quit by going cold turkey relapse shortly afterward. The figures are shocking as only 3 to 6 out of 100 smokers quitting through the said approach manage to ditch the habit for good (Peters, 2012).

The most successful way to quit is to create a plan that will gradually reduce your nicotine consumption.

8. Use Nicotine Replacement Therapy

Nicotine Replacement Therapy (NRT) uses gums, pills, patches, inhalers, lozenges or mouth sprays to deliver nicotine to your system as you reduce your cigarette intake. Studies indicate that people who use NRT are 50-70% more likely to successfully quit smoking (Icanquit.com.au, 2014).

Nicotine is the addictive component of cigarettes.

9. Keep Your Mouth Busy

Many cigarette smokers experience a compulsion to do something with their hands and mouth when they attempt to quit smoking. Directly address this problem by chewing gum, sucking on lozenges or eating pistachios to keep your hands and mouth preoccupied.

Some smokers gain weight when they are quitting because they begin to consume more candy. Instead of indulging in sweets, try selecting healthy treats like nuts.

10. Take Pills to Reduce the Effects of Smoking

There are medications available to help you quit smoking, such as Chantix and Zyban.

Chantix attempts to reduce the stimulatory effect that nicotine consumption has on the brain. Zyban, on the other hand, is a mild antidepressant that can reduce the negative impact of nicotine withdrawal.

It is important to remember that both of these drugs have some possible side effects.

11. Supplemental Treatments

A wide range of supplemental treatments has been reported helpful when it comes to nicotine withdrawal.

Aromatherapy, hypnotherapy, acupuncture and massage have great benefits to people aspiring to quit smoking. Deep breathing exercises and other relaxation techniques work well, too.

12. Ask For Help

In recent years, the government has been spending millions of dollars on programs to help people quit smoking. You can use the Internet to see what free programs and help lines are available in your area.

You could also quit with a friend who smokes or seek professional medical help for a safer process. It’s a good idea to ask your family to help as well.

The more help you have, the easier the quitting process.

13. Keep Busy

Nicotine withdrawal can also make you feel restless. To address this, try to keep yourself busy.

Take up a new hobby, wash your car or go hiking. You can also go for a quick jog or go out to lunch with your friends.

A busy schedule will help you forget about your nicotine cravings. Keep in mind, however, that you still need to avoid stressful activities as they can be smoking triggers.

See Also: Spiritual Pointers for Quitting a Bad Habit 

14. Hang Out With Healthy People

If you have non-smoking friends who live healthy lifestyles, spend more time with them. Their enthusiasm for fitness and being healthy will help you overcome your cigarette addiction.

15. Use Technology to Beat Cigarettes

There are applications for quitting smoking which you can download to your smart phone. Good examples include Quit It Lite, Quit Smoking, My Last Cigarette and ButtOut.

Most of these applications are free or cost a few dollars, so experiment with them to find the best one.

16. Create a Strategy and Schedule

If you can create a detailed plan using the mentioned tips for quitting smoking, your chances of succeeding will be greatly increased.

A good way to start your plan is by drafting a quitting schedule with a start date and a number of milestones. Use these milestones as markers for every symptom you’ll be able to overcome.

For example, 14 days after quitting, your circulation and lung capacity should improve. After 28 days, you will have less shortness of breath and be able to exercise more strenuously.

See Also: How a Healthy Lifestyle Affects Your Career 

Quitting a habit is not an easy task. However, with the right preparation and these tips for quitting smoking, you’ll be able to beat your addiction and live a healthier life in no time.

 

 

The post 16 Essential Tips for Quitting Smoking appeared first on Dumb Little Man.

http://ift.tt/2dMgBWB

When you overindulge in carb-rich meals, you’re inhibiting your body’s fat burning mode. If you’re already overweight or obese, this means a lot of problems since you won’t be able to lose any stored fat.

So, until you turn on the fat burning mode or start a low carbohydrate diet, you won’t be able to lose even a pound of excess weight. Aside from that, here are the other health benefits of low carb diet you should know.

Aids in weight loss

If you want a dramatic reduction in your body mass index (BMI), then going on a low-carb diet can surely help. Several studies have shown how a low-carb diet can lead to a faster and more obvious weight loss than going on a low-fat diet.

In a certain randomized trial that consisted of two groups (low-carb and low-fat group), the low-carb group lost about 4kg more than the low-fat group. One striking feature of their weight loss was the significant reduction in their visceral fat, which happens to be one of the risk factors for cardiovascular diseases.

Too much visceral fat is also a risk factor for insulin resistance, obesity and inflammation.

The quick weight loss that results from a low-carb diet is attributed to its insulin-lowering properties. When insulin is lowered, excess water is flushed out of the body as the kidneys try to get rid of too much sodium.

When you’re on a low-carb diet, you’re less likely to feel hunger pangs than when on a low-fat diet.

See Also: 4 Best Teas To Help You Lose Weight

Banishes insulin resistance

Low-carb diet has been reported in several human studies to be beneficial to both diabetics and non-diabetics.

Your body needs the hormone insulin to process glucose for energy. Whenever you eat something that’s high in carbohydrate, it triggers your pancreas to produce insulin. The more carb-rich foods you eat, the more insulin is produced.

In the long run, this excess glucose and insulin create a resistance and their receptors become incapable of recognizing them. This puts you at risk of several health issues. You may even be required to take medications just to control your blood sugar and help your body utilize glucose for energy.

Lowers your Triglyceride

Besides stress, a high carbohydrate diet is another major cause of high triglyceride levels. One good example is when you eat high fructose corn syrup and other forms of simple sugar.

When you switch from high-carb to low-carb, your triglyceride level goes down. This lowers your risk of getting a heart attack.

Elevates the “good cholesterol” (HDL)

Not all fats are bad for you. HDL (high-density lipoprotein), for example, is good for your body because it keeps your arteries clean from plaque build-up. It mops cholesterol to the liver for reuse or elimination.

When you increase your HDL, you are basically decreasing your risk of getting heart diseases and stroke. Going on a low-carb diet can elevate your HDL and improve the chemistry of your LDL.

See Also: Better Eating vs. Exercise – Do You Really Need Both?

Maintains normal blood pressure

Several studies have shown that one of the health benefits of low carb diet is normalizing blood pressure. With normal blood pressure, you’re technically saving your body from kidney failure, eye problems and even stroke.

So what do you think? Are you ready to give low carb diets a try?

 

The post 5 Science-Proven Health Benefits of Low Carb Diet appeared first on Dumb Little Man.

http://ift.tt/2dUMrjh

Trying to stop drug addiction by yourself is extremely hard. Without the right drug addiction treatment programs, the process can rattle you psychologically, emotionally and physically.

In case you or a loved one is aiming to end this bad habit, here are the 8 programs that can help you achieve your goal faster and safer.

See Also: Suffering From Anxiety? This Is How I Deal With Mine 

What Are My Options For Drug Addiction Treatment?

There are myriads of options available to drug addicts for their recovery. However, the type of treatment that would be appropriate for a patient would depend on his level of addiction.

For people who are in the early stages of their addiction, their treatment can require routine visits to rehabilitation centers. For acute to severe cases, they may need to be admitted to facilities.

To ensure patient safety, medical and health experts must first assess a patient thoroughly to ensure that their plan of treatment will be effective and safe.

Drug Addiction Treatment Programs

1. Psychotherapy

Most people who turn to drugs are frequently mentally unstable. They experience a lot of stress, depression and disappointments. They feel extremely lonely.

Psychotherapy can help patients deal with these emotions better. Treatment is typically carried out by a psychologist, psychiatrist and social workers. They perform psychological assessments on their patients to figure out how they can help them.

The key to the success of this treatment is in resolving a patient’s psychological issues.

2. Family counselling

Drug addiction doesn’t only affect the actual patients; their families can suffer, too. They can experience frustrations, stress and even stigmatization.

Family therapy is geared towards helping family members become support systems for the patient. They undergo counseling that will teach and assist them on how to cope with their patient’s recovery process.

3. Mutual support groups

Mutual support groups help patients get over their sense of inferiority and insecurity. They give patients the chance to talk about their problems and come up with opinions and practical solutions.

A couple of mutual support groups do exist. There is the Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) just to mention a few. They offer support to both men and women undergoing rehabilitation.

4. Outpatient treatment programs

If you are really serious about getting out of the shackles of drug addiction, medical care and support should be your top priority.

For those busy patients that do not need intensive care to get better, a flexible outpatient treatment plan can be the best program for you. You’ll need to come at regular intervals for checkups and assessment of your progress.

5. Residential drug treatment centers

In the case of chronic addiction as well as cases where outpatient treatment schedules do not seem to be yielding results, an intensive 24-hour treatment center is the next best option.

With this drug addiction treatment program, patients stay in a residential setting that makes close monitoring easy. With patients totally secluded from normal life, tendencies of relapsing into addiction will be reduced.

They will have more time with their psychologists and psychiatrists as well as have less exposure to factors that can trigger a relapse, such as relationship issues and social problems.

6. Sober Living

Sober living can be the last stage of the rehabilitation process for some patients. For chronically addicted patients, it may take awhile before they reach this phase. This is to avoid overwhelming them right away.

When you’ve been secluded for several years and months, adjusting to the outside life won’t be that easy. Aside from the change in your environment, you’ll also be re-exposed to the factors that caused your previous addiction.

If you’re not prepared enough, there’s a good chance you’ll fall back to your previous habit.

7. Prescription medication

Medication can be a part of the patient’s treatment process under certain conditions. Take, for example, the effects of withdrawing from drug use.

It may take awhile for the body to get used to the changes. As it is adapting, it experiences a lot of side effects, such as depression and anxiety. It can experience stress, too.

To mitigate them, your doctor can prescribe medications such as Buprenorphine, Baclofen and Topiramate. Usually, they are given for a certain period only and tapered slowly until there are no more side effects or withdrawal symptoms.

8. Inpatient hospitals

If the risk of health complication is very high, the patient may temporarily be admitted to a hospital. As soon as his health stabilizes, he’ll receive the next course of his treatment in a recovery facility and then he’ll be closely monitored.

It all begins with you

The starting point of breaking free from drug addiction is in acknowledging and accepting that you are in dire need of help. If you can’t recognize your vulnerability, you’ll see no problem with your addiction and behavior.

Once you are able to admit and understand your condition, you need to reflect on the factors that triggered your bad habit. By taking some time to reflect, you’ll be able to give your counselor or psychologist the help they need in coming up with the right drug addiction treatment programs for you.

See Also: Spiritual Pointers for Quitting a Bad Habit 

 

The post 8 Drug Addiction Treatment Programs To Help You Break Free appeared first on Dumb Little Man.

http://ift.tt/2esACm8

As a young freelancer who has had the opportunity to run my own business, I’ve had numerous experiences. Some of them were really good while others were extremely challenging. Without them, I wouldn’t have the right mentality for success as I do now.

If you are still struggling with your business or just want to know how you can be successful, here are a few essential tips you can use.

Challenging Conclusions

The first thing I had to do to get the right mentality for success was to alter how I looked at my problems. In the past, I didn’t push myself hard enough whenever I got stuck. Instead, I made myself believe that there was nothing I could do to change the situation.

However, I found out that challenging myself during such times was what made me a better person. For me to succeed, I needed to challenge my own conclusions about myself and my capabilities.

Frankly, the only person who can stop you is yourself.

See Also: 10 Habits of Successful People

Understanding Limitations

I used to torture myself by spending a good amount of time admiring more successful and wealthier people. Whenever I looked at them, the idea that I could never be like them got instilled in my head.

It took me some time before I realized that this was not the right mentality for success. If I want to succeed, I have to help myself.

The first thing I did was to accept my limitations. I am still growing as a person and as a professional. It’s totally fine if I’m still not within their level. The more important thing is that I am making progress.

Limiting Reactions

The most powerful skill I gained was controlling my reaction. Before, I tend to take a tit-for-tat approach whenever someone criticized my personality or my business.

If a client returned a work I did for revision, I’d look for faults in his original instructions. I lacked the capability to accept mistakes and admit that I messed up. I used to look for opportunities to criticize the other person.

This is a childish reaction and one that would get me, or anyone, nowhere. So I worked really hard to change it. Instead of finding a way to flip the situation, I learned to take all the criticisms and act accordingly.

I learned that when I’m calmer, I tend to find the solutions to my problems easier. I also realized that criticisms aren’t all bad for you. They actually give you the opportunity to grow and be a better person.

See Also: 10 Productivity Musts for Freelancers 

Listing Strengths

I started listing down my five best skills within my personal and professional life. Before long, I could actually look and say “These are my skills!”

By listing my strengths, I realized that I wasn’t the failure I made myself believe. I also learned that the level of improvement I needed was far smaller than the achievements I have already made.

The path to success is shorter than the road to failure. All it takes is the right mentality for success.

 

The post 4 Tips to Adapt The Right Mentality for Success appeared first on Dumb Little Man.

http://ift.tt/2eszcbB

Looking good every day doesn’t have to be hard. You just have to plan and think ahead so you wouldn’t have to rush or feel stressed out each morning.

If this is your daily struggle, these 7 hair and makeup looks should do the trick.

Monday: Bronzed and slicked back hair

This is an easy look to wear on lazy Mondays. It’s easy to do and can cut down your prep time so you can have extra minutes for sleep.

You only need to even out your skin tone and define your eyebrows. For your eyes, choose a nude palette.

Pick up a white color using your eyeshadow brush and spread the color all over your lids. Follow up with the lightest tint of brown you can find. Choose a dark brown color and apply it on the folds to create a shadow.

Blend the colors until you get a gradient smooth finish. Match your eyes with a nude, matte lipstick.

For your hair, use a strong hold gel. Run a medium fine-toothed comb through the strands of your slightly damp hair and you’re ready to roll.

See Also: 7 Easy Steps To Aging Skin Repair

Tuesday: Eyeliner and half-pulled back hair

Busy Tuesdays call for an easy-to-do hair and makeup. Simply line your lids with an earth-toned eyeliner and fill your lips with a slightly pinkish shade of color.

Pull back half or your full crown and you’re up and about.

Wednesday: Sultry eyes, red lips and soft curls

Mid-week calls for a little drama. It’s a great time to dress up a little.

Get a sultry eye look by using a cream-based palette with pinks, peaches and oranges in it. Keep your eyes very subtle.

For your lips, go for a burgundy shade and use the hot barrel hair tool to give your strands a little curl.

Thursday: Orange-tinted lips with a low messy bun

Thursdays call for daintiness. The key to this look is to get your complexion right so make sure you use your skin lightening cream religiously to knock out this look every time.

Do your eyebrows very lightly. You may choose not to put anything on your eyes or just stick to your peaches if you want to have some color on them.

Put on a light orange-tinted lipstick and tie your hair to a messy full bun near your nape.

Friday: Smoky eyes and blow dried hair

Get ready to move from work to the club on a Friday night with this look. Take out your smoky eye palette and pick out onyx and dark purple hues.

You can wear full colors or do a gradient. Just remember to keep it subtle for day wear. You can always strike it up a notch higher before you hit the club.

Pair with nude lipstick and you’re good to rock!

Saturday: Baby blue eyes and chain headbands

Play it up a little over the weekend. Use baby blue color for your eyelids and a hint of peach for your lips and cheeks.

Put on your chain headband. For a full goddess effect, use a silver one or pick up a headband with pearls. This combination is one of the best hair and makeup looks you can use for Saturdays.

Sunday: No makeup and wash-and-wear hair

Choose to go completely makeup free on a Sunday or just choose a BB cream to perfect your complexion. A pop of lip color or a neon green or blue eyeliner also wouldn’t hurt.

See Also: 6 Vitamin-Packed Smoothie Recipes for Glowing Skin 

Conclusion

There are tons of ways to do you hair and makeup looks. However, since most of us don’t have too much time to think about what to wear every single day, it’s a good idea if you can think ahead of time and plan your looks for the week.

 

The post 7 Hair and Makeup Looks to Try This Week appeared first on Dumb Little Man.

http://ift.tt/2dcF5nY

Superfood is a term used to describe foods with powerful health benefits. You’ll commonly find fruits and vegetables in its list of examples. While you may be familiar to some of them, such as kale, blueberries and broccoli, there are actually tons of this food you may not have heard of yet.

Here’s a list of superfoods you should know more about.

1. Buffalo berries

Shepherdia or buffaloberry is a shrub with edible berries native to North America. The berries have a bright red color and tart flavor which makes them popular among winemakers.

The Journal of Food Science published results of a study which showed how buffaloberries are abundant in phenolic antioxidants. They contain high levels of antioxidants in the form of lycopene. It’s the same thing you can find in tomatoes.

Aside from that, they are also rich in carotenoid, which gives fruits and vegetables their vibrant colors. They also contain a good amount of Vitamin C and fiber.

Because of their rich nutritional content, the same study claimed that buffaloberries may offer powerful health benefits, particularly when it comes to cancer prevention.

2. Sacha Inchi

Sacha Inchi or Inca peanut is the seed of a plant native to Peru. Although it is a relatively recent discovery in the United States, Sacha Inchi has been cultivated and used in the Amazon rainforest for more than 3000 years already.

This peanut is more than just a tasty snack food; it’s quite nutritious and abundant in fiber, Vitamin A, Vitamin E, and many others.

It’s easy to digest and highly unlikely to cause an allergic reaction. This superfood also contains Omega 3, 6, and nine fatty acids which only add to the wide array of benefits this peanut can provide.

One good example is the study published in the Seminars in Arthritis and Rheumatism. It showed that consumption of Omega 3 fatty acids can be linked with improved outcome for rheumatoid arthritis, one of the most common types of arthritis

3. Teff

Teff is the fine, gluten-free grain that is native to Ethiopia. Teff grains are high in calcium, iron, protein, and amino acids.

Due to its gluten-free characteristics, teff can replace wheat flour in anything- from bread to pasta. There are many reasons why you should add this superfood to your diet.

Here are some of them:

• High nutritional value – Besides the nutrients mentioned above, teff also contains manganese, copper, phosphorous, thiamin, Vitamin C (which isn’t usually found in grains), barium, and more.
• Improves digestion
• Low in fat
• Low in sodium
• Regulates blood sugar levels

4. Chlorella

Chlorella is freshwater algae plant frequently marketed in the form of a liquid extract, powder or supplement. 1-ounce serving of this superfood contains:

• 202% RDA – Iron
• 22% RDA – Magnesium
• 16g – Protein
• 287% RDA – Vitamin A
• 71% RDA – Vitamin B2
• 33% RDA – Vitamin B3
• 133% RDA – Zinc

Additionally, chlorella also contains vitamins B1, B6, and phosphorus. Health benefits associated with this algae include detoxification, immune system boost, weight loss, cancer prevention and stress reduction.

See Also: 10 Amazing Foods You Should Include in Your Detox Diet

5. Kefir

Kefir is a type of fermented milk drink that’s extremely rich in nutrients. It contains a good amount of Vitamin D and probiotics.

This makes it beneficial to people having issues with their digestion and gut health. Although it’s originally from the Caucasus Mountains, it’s a widely known health beverage for several centuries already.

One 6-oz serving of kefir contains the following:

• Calcium, phosphorous – 20% RDA each
• Magnesium – 5% RDA
• Protein – 6g
• Riboflavin (B2) – 19% RDA
• Vitamin B12 – 14% RDA

This drink has more powerful probiotic properties than yogurt. It can protect your bone health, has potent antibacterial properties and offers protection against cancer. It’s well-tolerated by people who are lactose intolerant, too.

6. Jicama

Jicama is a root vegetable native to Central America. It looks like a potato or turnip, but it’s slightly juicy and somewhat sweet.

What makes this root vegetable a superfood? Well, it’s abundant in iron, manganese and Vitamin C. It also contains loads of potassium, folate and magnesium.

Surprisingly, Jicama is low in starch even though it’s a root vegetable. It is high in fiber, which means it can help improve your digestion, aid in weight loss and regulate blood sugar. It can improve your immune system as well.

7. Acai berries

Acai berries come from an Amazonian palm tree. They’re widely used in the skincare industry for their skin health benefits.

The berries are abundant in antioxidants, fiber, Omega 3, 6, and nine fatty acids. They also have a rich amount of B vitamins, calcium, zinc, copper and iron.

Besides weight loss, better digestion, heart health, and diabetes management, acai berries are also beneficial for brain health. Their antioxidant content improves focus and memory mostly by addressing oxidative stress.

A study published in the Journal of Agricultural and Food Chemistry discovered that acai berries can protect the brain cells to prevent cognitive and motor functioning impairment.

See Also: 7 Great Foods to Boost Your Brain Power 

Conclusion

If you’re getting bored of your typical fruits and vegetables, keeping a list of superfoods can give your taste buds the break they need. The more superfoods you include in your list, the more choices you can play around with.

Getting healthy doesn’t always mean having a bland diet. You just need to have a bit of creativity to come up with dishes that can excite your taste buds.

 

The post A List of Superfoods You Definitely Need in Your Diet appeared first on Dumb Little Man.

http://ift.tt/2dW6kpd

Coping with pet loss is not easy, particularly if you’ve spent a long time caring for your pet. Whether it’s due to aging, illness or an accident, it can take time before you get fully healed.

If you are struggling with this, here are some helpful tips to help you out.

1. Allow yourself to grieve

Your pet can be your beloved companion, a friend or a family member. No matter how you viewed your pet, it was still special to you.

There’s nothing wrong with expressing your grief because of your loss. There’s no right way to express it, too.

You can cry until you are done or reach out to someone if you need to. Talk to someone who understands your situation. You can call in sick if you really can’t push yourself to work.

You can ask your vet if he knows any pet loss support group in your area which he can refer you to. Joining one can help you go through the process of grieving better.

2. Do NOT allow people who don’t understand to belittle your feelings

If you have people in your life who are not “pet people”, it is possible that you’ll encounter negative comments from them. As much as possible, stay away from them.

If you still hear them give their unsolicited advice, try to respond without rudeness. Walk away from them and just let it go. You have the right to refuse socializing with this type of people.

Personally, I have found out that some people who don’t understand the importance of pets to others actually think they are being helpful by acting this way. Since you won’t be able to change their minds, it’s best to just avoid them instead of spending a lot of time explaining yourself.

3. Memorialize your pet

Coping with pet loss doesn’t mean that you have to forget all about them. In fact, remembering them can help make things easier for you.

You can go through your pet’s pictures and pick out your favorites. Write down captions and include the dates and locations where they were taken.

Pick out the best pictures and have them made into a portrait or painting. If you can’t choose the best ones, put them together in an album.

Aside from keeping an album, you can also try creating an online account for them. This way, you’ll be able to share your memories of your pet with your friends and family members. If you aren’t comfortable in letting other people see the pictures, you can edit your virtual album’s privacy and only share its access to your close friends.

4. Enjoy the memories of your pet

As you go through its pictures and memorabilia, you can share stories, reminisce and just take your time. If you have children or other grieving family members, it can be very therapeutic to do this as a group activity. It’s a good idea to have each of them share their own fond memories of your pet.

5. Evaluate carefully what you need for closure

If your town offers a pet cemetery, you may want a burial or an actual funeral service. Your vet can arrange cremation and discuss this option with you.

Take note of your financial capability as well as what’s acceptable to your heart. You do not want to soothe grief by overspending.

For some people, coping with pet loss can be as simple as having a box containing their pets’ collars and tags.

6. Recognize that you can still have moments of intense grief after

Coping with pet loss doesn’t end as soon you lay your pet down to rest. In fact, you can still feel the pain even after.

When you come home and there is no wagging tail to greet you at the door, you’ll remember your loss. The same thing can happen when you try to get its food bowl out only to realize that your beloved pet is no longer with you.

These can be hard moments so make sure you’re prepared to deal with them as they come. You can try reaching out to your friends during these tough times.

7. Understand where your guilt and anger are coming from

If you lost your pet due to an accident, you may feel shocked or even be in denial for several days. You can even feel guilty and angry at yourself.

In case you are torn in this situation, it’s a good idea if you can talk to your vet. Reach out to people who can understand your feelings. It can also help if you can reach out to support groups who can educate you on how to prevent such an accident from happening again.

8. Take your time before getting another pet

Be sure you have worked through your grief and emotions before you open your home to a new pet. Make sure that you have completely recovered and that you’re ready to care for another one.

Allowing yourself to grieve and learn can help you become a better person for your new pet.

See Also: How To Get Back a Normal Life After a Loss 

Although your pets can pass away, it doesn’t mean that they can’t uplift you anymore. Memories never die. Use your pet’s memories as a source of comfort and joy to make coping with pet loss a lot easier.

 

The post 8 Tips for Coping with Pet Loss appeared first on Dumb Little Man.

http://ift.tt/2dISW9C

Frequent travels can take a toll on the body. Regardless of whether you are traveling first class or economy class, your body gets exposed to a lot of factors that can greatly weaken your immune system.

One of these factors is food. In order to retain their tastes at high altitudes, airline foods are typically high in salt and sugar content. The same issue arises when you’re traveling by land.

If you like making trips to different places, here are the best vitamins for frequent travelers you need to have in your diet.

1. Vitamin B6

Vitamin B6 aids the body in producing melatonin. It helps regulate your internal clock so you can get the proper rest you need while traveling. It can give you an energy boost, too.

This vitamin is also essential in keeping your blood vessels healthy. Regular intake of the vitamin can treat dry skin, eczema and even acne.

Best food sources include turkey breast, beef, tuna, pinto beans, avocado and sunflower seeds.

2. Vitamin B5

Vitamin B5 can alleviate the stress and anxiety you can get from taking frequent trips. It’s a good vitamin to add to your diet if you want to reduce inflammation and itchiness.

It enhances hemoglobin levels and assists the liver in metabolizing toxic substances. Your best sources of the vitamin include mushrooms, brewer’s yeast, nuts, cheese, cabbage and the broccoli.

3 Vitamin A

Vitamin A prevents macular degeneration to help you maintain good eye health. It works well against flu and common colds as well.

In case you are struggling with frequent breakouts while traveling or you’re dealing with dark spots, you should consider eating more foods rich in this vitamin. Your best options include sweet potato, carrots, kale, butternut squash and apricots.

4. Vitamin B2

Vitamin B2 is one of the best vitamins for frequent travelers since it helps fight free radicals, boosts body mineral absorption and regulates thyroid activity. It’s also great in promoting red blood cell formation while supporting healthy liver, skin, hair and eyes.

Best food sources of the vitamin include organ meats, wild rice, yogurt, almonds and wheat germ.

See Also: Cuisines of the World: Best Choice for Gluten-Free Eaters 

5. Vitamin B7

If you are dealing with sluggish digestion, adding more foods rich in vitamin B7 can help. It stimulates metabolism and helps maintain normal blood sugar levels.

It also works well in improving heart function, increasing the production of fatty acid in your skin and hydrating your body. Foods rich in vitamin B7 include oats, soybeans, bananas, spinach and cauliflower.

6. Vitamin C

This is a very popular vitamin when it comes to fighting viruses and colds. It’s great in facilitating wound healing, too.

You can increase your intake of the vitamin to maintain skin elasticity and minimize your risk of getting dry skin while traveling. Top food choices for this vitamin include grapes, raspberries, orange, kiwi and parsley.

See Also: 6 Vitamin-Packed Smoothie Recipes for Glowing Skin 

7. Vitamin D

Vitamin D regulates calcium absorption and promotes bone health. It fights depression, improves muscle function, and assists in skin cell renewal. You can also rely on it to boost weight loss.

Best food sources include salmon, sardines, egg yolk, shrimp and cheese. Exposure to natural sunlight is also an excellent natural source.

8. Vitamin E

Vitamin E works great for the skin. It can decrease its roughness, reduce wrinkles and keep your skin firm and free from dark spots. This makes it one of the top vitamins for frequent travelers.

Overall, it can balance your cholesterol level while reducing your fatigue. It can improve your physical endurance, too.

To get more vitamin E, you can increase your intake of tofu, shrimp, avocado, sunflower seeds, almonds and wheat.

9. Vitamin F

Vitamin F aids in the function of your nervous system. It nourishes skin cells, creates healthy mucous membranes, and enhances joint functions. It controls acne effectively as well.

Best food sources for this vitamin include salmon, trout, walnuts, grapeseed oil, olive oil and soybean.

10. Vitamin K

If you are struggling with dark circles because of traveling, vitamin K can surely help you. Aside from that, the vitamin is also good in preventing cardiovascular issues, such as hardening of the arteries. It promotes healthy teeth and heart, too.

Natto, miso, lamb, duck and beef liver are the most common foods rich in vitamin K.

 

The post 10 Essential Vitamins for Frequent Travelers appeared first on Dumb Little Man.

http://ift.tt/2e4jsY0