Do you follow your bliss?

There is a moment in people’s lives when they realize that things aren’t as they should be. Somewhere in-between the daily routines are gaps are things that simply don’t connect or make sense.

Most people choose to bury their heads in the soil like an ostrich and ignore these impulses. However, there are those few who are too curious. For them, these questions are like splinters in the brain and the more they choose to ignore them, the more painful they become.

These splinters have followed mankind throughout civilization. Mystics refer to them by many names but they all have a common thread because they lead individuals to a magical place called “BLISS.”

We all in some way have been presented with an opportunity to leap into the void to pursue something far greater than our small minds could imagine. However, fear, anxiety, over thinking or comfort zones force us to turn down the call of nature which could ultimately transform our lives.

For Steve Jobs and Steve Wozniak, it was the call to sell everything they had and create a little box with a screen that would change the way people all over the world use technology. For Walt Disney, it was taking every risk imaginable in creating animated characters that would change family entertainment forever, and for Nelson Mandela it was sacrificing his life and following the call of freeing his people from the chains of apartheid.

Growing up, I was always encouraged by my elders whether it be my pastor, parents or school teachers to just be myself. They always stressed the notion of not trying to be something or someone that I’m not which made perfect sense since we were all created in a unique and special way. Striving to follow in the footsteps of someone else made you a fake, a counterfeit, or as folks back in South Africa would say a, “Fong Kong.”

But looking back now, I disagree. If I had taken their advice, I’d still be a shy, awkward individual afraid to face the world.

So my question is, if someone is unhappy with who they are and what they are doing with their life, should they just simply shrug their shoulders and blindly accept the notion that they were created this way?

Well I say NO!!

Don’t be yourself; change and be who you want to be. Your life is like clay in the hands of an artist. You shape it accordingly to what you want it to be.

If you are a shy, reclusive individual and you hate this characteristic about yourself, then do everything you can to change this. Napoleon Bonaparte once said, “If you are sickly, surround yourself with the healthy. If you are shy, surround yourself with the gregarious.”

Bonaparte is pointing out a valuable solution in overcoming your deficiencies. He understood that we are weak in certain areas but also strong in some.

The best way to overcome those shortfalls is to learn from those who possess the traits we admire. The biggest problem with people is that they surround themselves with people who share their common interests and values. The danger of doing this is that they cut themselves off from the vast pool of information and skills transferred in daily life.

See Also: Be the Change You Want To See in the World 

The most difficult thing to do in life is to be completely honest with yourself and admit that you aren’t who you think you are. Our ego is a cloud that obscures our ability to recognize who we truly are.

And when I say “Truth” I mean recognizing yourself with all your fears, delusions, addictions, insecurities and not hiding from them but truly understanding that they make you who you are. The world is merely a thought, and most of our thoughts have been molded and conditioned by our parents, teachers, television, friends and family.

The ability to let go of all those things you learned and see things as they truly are is a long and extremely difficult process. The answers you seek in this life are within; all you have to do is trust yourself.

See Also:9 Things to Let Go to Find Ultimate Happiness 

I love my mother and father with all my heart and would move the world for them, but I have realized that their advice and counsel isn’t always the best for me. When making life-changing decisions, your parents aren’t always the people to turn to for advice simply because your parents have a paternal instinct wired in them, to protect you till death.

Their purpose is to protect you from potential danger or failure in life. This is great for raising a little toddler but the problem with this at a later stage in life is that it hinders the growth factor of the child.

Parents impose their fears and anxieties onto their kids, and understanding this is extremely complicated. The reason they don’t see this is because it’s coming from a good place.

But the reality is that they are cutting you off from following your true call in nature of pursuing this mythical journey which is faced with danger, insecurity, fear, and self-doubt. The obstacles you face on this journey are important ingredients which are essential in building a person of self-reliance.

When I say “Follow your bliss” I am in no way being oblivious to the challenges individuals have had to overcome or continue to face such as abuse, addiction, physical disability or the lack of money and education. This notion is simply my personal observation of a mysterious world which no one has the answers to. How you choose to look at it is a defining factor. If you see it as a world of hate, fear and misery, then that is what the world will be.

I personally choose to joyfully participate in the sorrows of life. Sometimes it hurts so much that we want it all to end, but that’s part of the game as the Taoist would say, “the Yin and the Yang”.

Like a good tennis game, you have to participate and play as if your life depended on it. If you lose, you go over to congratulate your opponent by shaking his hand. If you win, you graciously celebrate while remembering that without your opponent, the game would not be possible.

“Following your bliss” is something which deeply resonates with me. It’s a journey of abandoning what T.S. Eliot called, “The Waste Land” which is that life of going through the paces in life and simply existing from paycheck to paycheck.

It is following your internal impulses of doing what you were destined to be or do. Whether it is a poet, musician or scientist, “following your bliss” is following that quiet intuitive voice inside which leads you to something that ignites a sense of awe and wonder inside. As Joseph Campbell would say, “It’s not about finding the meaning of life, but rather the deep experience of it.”

 

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Half the fun of going on a trip is in the planning: picking out restaurants, dreaming about the sights, and mapping out new destinations to explore. The internet has made the process so much easier than ever before.

One of the most valuable tools at a trip planners’ fingertips is Pinterest. Yes, Pinterest.

The social media platform has more than 100 million active monthly users. It has always been a great place to find inspiration and organize online information. Since debuting buyable pins last year, it’s also become a great place to shop.

Travel brands are getting in on the fun by providing spaces for pinners to collaborate on travel plans, food, and entertainment. The Four Seasons Hotels and Resorts’ Pin.Pack.Go campaign, for example, invited individuals to collaborate on travel-themed boards and offered insider tips and advice.

Even if you’re still in the dreaming stage of planning a vacation, Pinterest is a great place to start preparing. The platform is filled with stunning photos of exotic locales, so look around to get inspiration.

Here are some other ways to get started:

1. Map It

Once you’ve settled on a destination, create a mapped board. These use geolocation metadata to display photos’ locations on a map. It’s a useful feature when documenting a road trip or planning an itinerary.

For example, a mapped board can show you whether attractions are within walking distance or help you determine the best order to do things. Be sure to scope out mapped boards from other users who have gone on similar trips.

2. Dive Deep

To get trip ideas, find boards dedicated to your destination. Explore beyond travel guidebooks and magazines. When you find an appropriate board, be sure to also check out any related pins to discover photos, videos, and anecdotes from others who have taken similar trips.

See Also: Strange International Laws Every Tourist Should Know 

3. Search Wisely

Similar to search engines, Pinterest users have varying terminology for similar things. For example, “food in Las Vegas,” “places to eat in Las Vegas,” and “best Las Vegas restaurants” are all search queries in pursuit of the same thing. In other words, it’s essential to vary your search terms to find everything Pinterest has to offer.

4. Make Your Purchases

Once you’ve worked through the planning stages, it’s time to pull the trigger and book your trip. If your hotel or airline is on Pinterest, it will likely have direct links to booking for each location. If you saved pins for travel necessities like sunglasses or snorkel gear during the planning process, use the blue “Buy It” button on each pin to purchase directly from the site.

See Also: 21 Top Travel Apps and Tools 

Whether you’re exploring a tropical island or simply visiting relatives, traveling takes research and preparation. Pinterest’s visual layout and shopping features make it an ideal place to plan and book your next getaway.

 

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With the European football season well and truly in full swing, travel experts Expedia have created a guide to almost every football ground in Europe, helping fans heading overseas to sample the sights and sounds of continental football.

We thought we’d take a look at three of the best and most interesting football grounds in Europe, using information from Expedia’s fantastic guide. Let’s go!

Signal Iduna Park, home of Borussia Dortmund

One of Germany’s most fascinating stadiums, Signal Iduna Park is also home to one of the country’s most interesting teams – Borussia Dortmund. Signal Iduna is the largest football stadium in Germany and within walking distance from the centre of Dortmund.

Signal Iduna Park’s ‘proper name’ is actually Westfalenstadion, which derives from Westphalia – a former Prussian province. Under a sponsorship deal, it will continue to be known as Signal Iduna until 2021.

It’s one of the most famous football stadiums in Europe and for good reason too – it was named best football stadium by The Times for its celebrated atmosphere. So, if it’s brilliant European football and an amazing vibe you’re after, head to Westfalenstadion!

The King Power Stadium, where Leicester City play

The buzzing King Power Stadium is something of a must-see, home to current Premier League champions Leicester City. Last season, the King Power was where dreams were made, as Leicester powered their way through game after thrilling game on their route to Premiership victory. And this season promises to be even more exciting as Leicester welcome European teams to their Champions League campaign.

The stadium is relatively new, having opened in 2002, and is named after the retail group King Power, owned by the famous Thai billionaire businessman Vichai Srivaddhanaprabha.Take a trip to the Midlands and sample some of the celebrated atmosphere!

Camp Nou, Barcelona’s fortress

The most famous football stadium in the world? Well, it’s got some competition from Old Trafford and perhaps the Etihad, but yes, pretty much. Oh, and it’s home to Champions League tournament royalty – Barcelona have secured no fewer than four Champions League wins over the last decade.

The home of Barca since it was built in 1957, Camp Nou, which means ‘new field’, is the largest stadium in both Spain and Europe, and boasts a seating capacity of 99,534. If you’re on a trip to Barcelona, a visit to this magnificent stadium is a must. Visitors to Barcelona also swear by the Camp Nou Experience – this tour of the stadium is supposed to be fantastic.

What’s your favourite European football stadium?

 

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Everyone laments at how badly they want to achieve success but few enact the steps needed to get there. The foundation for success is ambition. It’s what governs the lives of millionaires, business owners, and leaders in any field. Ambition isn’t merely a desire to achieve better, it’s a mindset that informs their day-to-day decision making.

Here are 10 items that encompass the ambition ethos.

1. Mastering Their Craft

Ambitious people don’t just aim to be good. They aim for total mastery.

Malcolm Gladwell says it requires “10,000 hours of practice” to become truly world class in a field, and ambitious people wake up early each day to put their hours in.

In sports, you never hear of a team aiming to finish in 6th place, so why shouldn’t you treat your livelihood the same way?

See Also: 10 Habits of Successful People

2. Seeking New Opportunities

It’s easy to become overly content in your job to the point where you stop looking for new and better opportunities. But the second you close the door on other possibilities, the faster you diminish your success.

Ambitious people understand the need for career open-mindedness, and so do employers. According to the job search website Indeed, 90% of HR professionals prefer to hire a candidate who is actively seeking new job opportunities.

3. Growing A Network

In the classic self-help book Think and Grow Rich, Napoleon Hill implores his readers to form what he calls a “master mind alliance.” This is a group of close friends who support one another towards success.

Ambitious people certainly have a knack for surrounding themselves with smart individuals. And thanks to social media, search marketing, content marketing and all other internet marketing disciplines its easier than ever to connect.

4. Expanding Their Brand

Expansion is the name of the game, leading to more money, greater influence, and self-satisfaction. Ambition means unearthing new, inventive ways to build your professional and personal brand.

Take Uber as an example. After dominating the ride sharing market for several years, they decided to venture into the food delivery business.

Why? Expansion.

This is the mantra of countless successful entities and it’s easier than ever thanks to digital marketing tools that allow you to post, share and connect to anyone, anywhere.

5. Health And Diet

A healthy mind requires a healthy body. Working long hours requires an adherence to proper eating, meaning acknowledging the major food groups and not succumbing to fast food very often. About 39 million workdays are lost to obesity-related illnesses every year.

6. Being Charitable

Ambition isn’t a purely selfish trait. It recognizes the need for being charitable, and knows that what goes around comes around.

7. Assessing Risk

Risk is a scary word, but it’s something every successful person has had to confront at every turn. Whether you’re starting your own business, deciding whether to invest in a stock, or determining if your partner is marriage material, risk is an unavoidable part of life. Ambitious people tend to be good at assessing it, and most importantly, living with the consequences.

8. Improving Schedule

Ambitious people tackle each day with a plan. Through proper scheduling, they’re able to weed out deficiencies and come to time management solutions. Not only does this increase work productivity, but it also ensures time allotment for leisure activities.

9. Building Healthy Relationships

You should always be thinking about how to improve relationships with friends, family, and co-workers. Ambitious people understand that we are only as good as our associations, so it behooves us to build healthy ones.

See Also: 8 Success Habits of Wealthy People That Cost Nothing

10. Optimizing Productivity

Everything we’ve touched on relates to this underlying goal of optimization. Ambitious people aim to run a well oiled machine, allowing them to hit their targets, inspire those around them, and feel more accomplished and satisfied.

The lesson here? Work hard while also taking care of yourself. A study out of Harvard estimated that sleep deprivation costs companies over $63 billion in productivity each year. Ambitious people are always looking for ways to work smarter rather than harder, and it starts with espousing these 10 principles.

 

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Did you know that you can use music to boost productivity? Often overlooked, optimizing your sound environment is a great hack for improving productivity and staying focused.

Here are the steps you can take to figure out the best soundscape for you and how you can employ it in your everyday life.

Discover the noise, sound or music best for you

The first step in hacking your soundscape is to understand what it should be. This varies from person to person.

For me, chill, atmospheric, instrumental pieces like Enchantment by Tuatara are best, but you might get in the zone listening to speed metal or Justin Bieber (no judgment). Some people are very self-aware and can figure out their ideal soundscape right away.

However, if you are not one of these people, here’s a couple of methods that can help:

Method 1. Imagine your best work environment

Picture every detail. Do you sit or stand? Is it in an office, a coffee shop, a cabin in the woods, beachside, or elsewhere? Is it light and airy or shadowy and comfortable?

Finally, what do you hear, if anything? The low murmur of a busy office, the wind moving through the trees, waves going in and out, Cuban music wafting through the door, a fire crackling, a light classical piece, or unbroken silence?

Whatever it is, it should be something that you enjoy but don’t need to listen to closely.

Method 2. Try out different soundscapes

Write down a list of the music or backgrounds that you enjoy and think might be good for you.

Next, give them a dry run. Try them out for a short time. At least 30 mins is best, but less is workable. Keep track of your productivity and how it felt for each type. Remember, you aren’t trying to figure out what sounds or music you enjoy the most, but what helps you be the most productive.

Make sure you don’t just consider music or nature sounds. Sometimes, the best option is silence, white noise, or pink noise (white noise’s lesser known cousin). In any case, you now have your Productivity Sound (PS).

The last step is finding out if your PS is good for all tasks. Does it help your productivity with all the different tasks you do? If not, take the time to find your productivity sound for each task category.

See Also: Get “In the Zone” on Command with a Focus Song 

Evaluate your workspace soundscape

Is your work environment compatible with the sound you find most productive? This is easy to check. For example, unless your PS is the sound of a noisy office and you work in a noisy office, the answer is no. If you don’t already know the answer to this question, take a second to consider it.

Hack your environment

If you’re a writer, self-employed, or work from home, you probably have the flexibility to choose where you work. In some cases, all you need to change is your work location.

However, if this isn’t possible, there are still a number of possible solutions. Here are some that I’ve discovered:

• White Noise devices or programs

I personally llike pink noise over white noise. If you prefer any of these two, there are a number of devices and programs out there that can generate these and other background noises.

A quick search will turn up plenty of apps, YouTube videos, and tracks to download, any one of which would do the trick.

• Create a work playlist

If your PS is a type of music, do a little searching in that category to create a long playlist. Remember, the goal isn’t to find songs you love, but instead to find songs that help you get work done. This means finding a song that you can listen to a hundred times without getting sick of it.

• Recording your favorite environment yourself

If your PS is someplace you can visit but can’t work at, you can always record it. You can use your cellphone, laptop or tablet to do this. There are plenty of free recording apps or programs out there like Audacity for my laptop.

Once you’ve recorded a good amount like 15 to 30 minutes of sound, you can just set it to play on repeat. Plus, having a recording that repeats helps you keep track of time even when you’re “in the zone” since you know how long each repetition is.

• Get a good pair of noise cancellation headphones or earbuds

For most of these solutions, a good pair of headphones or earbuds is required especially if you work with other people. Also, if silence is your thing, you either need noise cancellation headphones, total control over your workspace, or, if all else fails, a pair of earplugs.

See Also: 10 Productivity Musts for Freelancers

Sound supplements

It’s a little-known fact that certain kinds of music can help you accomplish certain tasks, focus, be creative, relax, and meditate. This is known as binaural beats music which uses different tones played in each ear to strengthen brain waves.

The brain waves being strengthened change depending on the difference between the two tones. For example, 200 Hz and 210 Hz tones bolster 10 Hz brain waves.

A quick web search will turn up numerous scientific studies that have proven this effect. Put simply, if you listen to 10-20 mins of the right binaural music when you start a task, it will help you get it done.

Binaural music comes in various ranges. For concentration tasks, the beta range is best (13-40 Hz). For creativity or meditation, alpha is best (7-13 Hz).

For deep relaxation and sleep, delta and theta ranges are best (.5-7 Hz). You can get binaural beats tracks from apps, on YouTube, and various companies that make products that use this brain-hacking sound.

Isochronic tones, on the other hand, are a more powerful alternative to binaural beats. While more effective, they are less popular due to the way they sound.

Isochronic tones are made by turning a tone on and off rapidly, which results in a ‘click’ or ‘buzz’ sound that many people find unpleasant. Personally, I listen to a 35 min advanced concentration isochronic tone whenever I need to focus. Most of this article was written while listening to this.

So, there you have it! The best way to make your sonic environment more conducive to your work, no matter what it is.  Just remember to continue to take regular breaks and never listen to anything for too long!

 

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For many people, work is a miserable experience because it involves doing many difficult and even boring things that become routine with time. For example, a typical business owner wakes up at 7 am, goes to the office at 8 am, works until 6 pm, goes home, eats dinner, and continues to solve business problems that accumulated during the day.

The same could be said about employees as well who cycle through rote office work. A pretty miserable experience, huh?

The good news is that this can all change. Here are 12 awesome tips on how to help to make your business life easier.

1. Develop Email Management Approach

Responding to email is an important aspect of business. To make sure that all letters that deserve your attention are read, try checking your inbox at a specific time of the day.

For example, do it in the first two hours of your morning and make sure that the most important ones are answered first. Eventually, people will notice this pattern and write to you when you can answer them.

2. Improve hiring process

The right people for the job will ensure that you have fewer issues to deal with at the end of the day. Ensure that your hiring process is at its most efficient.

For example, perform checks on potential candidates and make sure to call their former direct managers or employers.

3. Enhance productivity through exercise

It is a known fact that exercise can improve productivity and help to avoid stress and negativity associated with work. This is exactly what most business persons need because their life is all about stress and challenges.

Running, power walks, and workouts in the morning, during lunch, or in the evening will help improve health, productivity, and energy. Eventually, make exercise a part of your everyday routine and you won’t believe how quickly you will feel the benefits.

See Also: 7 Smart Ways to Exercise At Work

4. Surround yourself with positive people

Negativity often comes from people who have a hostile attitude or negative mindset. There is nothing enjoyable about these individuals which makes communication with them difficult and uncomfortable.

In contrast, positive-minded people are great to work with because the entire experience is so enjoyable. By surrounding yourself with positive individuals and staying away from toxic ones, you can increase productivity, improve teamwork, and have fun at work.

5. Do not believe in multitasking

Some people claim that multitasking allows you to achieve more by doing several things at once. However, actual experience shows otherwise. Most people cannot complete multiple ongoing tasks well.

What that means to you as a business person is that you should stop engaging in multitasking while at work. For example, stay away from Facebook while answering work emails. Concentrating on one task at hand is the best way to go.

6. Make your employees feel appreciated

Employee motivation is a powerful tool for entrepreneurs because it increases productivity, boosts morale, and reduces the number of issues if done right. Remember, cash bonuses is only one way to go.

You can be even more effective by giving your employees important responsibilities, having them travel on business trips, or simply showing your appreciation. These things make employees feel that they are important in the company.

7. Get the help of professionals

Business life is full of challenges that one does not expect. Sometimes, some of the tasks that need to be done are out of your team’s expertise.

In this case, enlist the help of people who do these tasks for a living. For example, a professional writing service can be hired to deliver business letters and proposals while advertising agencies can be used for promotion purposes.

Today, any kind of business task can be delivered by professional teams which can give you more time to run other important errands.

8. Build your network of connections

Knowing people is a great tool for any business because they could be potential customers and partners. LinkedIn is one of the best ways to start to building a network of connections that includes other business owners, influential individuals, public figures, and other professionals. Create a profile there and make sure it stays active.

9. Keep your meetings short

Many business experts say that long business meetings are among the top time-wasters in modern business life. Limit time spent on meetings to 20 to 30 minutes.

10. Turn off notifications

Avoid distractions from your phone or mobile devices by turning off notifications. This will ensure that you remain focused during work hours. You can find out your sports team’s wining score later after work.

11. The three-minute rule

Business leaders are constantly bombarded with tons of tasks that need to be done ASAP and you might be completely overwhelmed with them in the end. How about implementing a three-minute rule that has you spending only 3 minutes at most on each task?

Whether you need to reply to an email or answer a colleague’s question, make sure you do it according to the three-minute rule.

12. Take a nap

Naps are powerful when it comes to rejuvenation and productivity. It is a known fact that a short power nap is good for improving memory, energy, and cognitive skills, and this tool is used all around the world to enhance the productivity of employees.

When you feel like it, take a short nap and enjoy having more energy for work after.

See Also: 7 Easy Tips on How to Get the Perfect Nap 

Use these tips to make your life in the office much easier and enjoyable!

 

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Do you need help with figuring out your career?

Life is all about making decisions. Two of the most critical decisions that you would have to make in your life would be “which career to choose?’ and “how to figure out your career?”

Below are seven steps to help you out with these questions in the most efficient way possible. Whether you are planning your career for the first time or changing your career, acting upon them would surely help.

Analyze Yourself

Every individual in this world is unique. Each one has his or her own set of skills, knowledge, interests, abilities and capabilities. This is the reason why some are good at mathematics, while others are good at languages. Some are good at geography, while others are good in history.

Determining your interests, skills and abilities can give you an idea of what career you should be looking into. Self-analysis can be done through a variety of ways. Self-assessment, self-evaluation tests, and counselling are some widely used methods.

List Down Prospective Occupations

After completing proper analysis of yourself and identifying your strengths, you should next consider what you are interested in doing for years to come. Use this information to narrow down your career choices. List down 5 to 10 jobs that best match with your capabilities, skills and interests.

Dig Further into Prospective Careers

After shortlisting your best job picks, get intel about each career path. Make sure that you get as much information as you can about educational or training requirements, job roles, employment outlook, earnings, and growth opportunities.

You can get this data through a professional in each of these fields or through online research. As much as possible, do the first. You might be able to find a number of your colleagues, friends, schoolmates or even relatives who are already working in these niches.

Apart from getting inside information, you’ll also be able to get a headstart in networking with professionals in the field.

Narrow Down Your List

Now it’s time to eliminate the jobs or career paths which you find don’t provide the best opportunities or which you’ve changed your mind about. Most people reject careers on the basis of educational requirement, potential earnings, and growth opportunities, since these things matter the most during your career.

Eliminate the ones you find unsuitable and narrow down your list even further to 1-2 options.

See Also: STEM careers – How to Find the Best Job 

Set Goals

Nest, make short term and long term goals related to your field. Set S.M.A.R.T goals.

S.M.A.RT is an acronym for specific, measurable, attainable, realistic and timely. You cannot achieve your short term goals without hard work, dedication and commitment.

See Also: How to Set Personal SMART Goals To Succeed 

Formulate an Action Plan

Once you have developed your career goals, start writing down an action plan. Include potential hurdles, steps to cope with them, and resources that can be used when help is required.

This career action plan should adequately address and anticipate all issues and scenarios that may arise and set you up for success.

Obtain training

This is the final and the most crucial step in how to figure out your career. This is the step that consumes majority of time, effort, and patience of most people.

Commit to obtaining the proper training to achieve your goal. The training you need depends entirely on the profession you’ve finally chosen.

You might be required to obtain a proper college degree, a short course, an internship, or vocational training. This would obviously require money and a whole lot of effort, so make sure that the profession you’ve chosen is something that you’d be happy to wake up for each morning.

 

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Simply put, overworking is bad working. Separate estimates suggest that stress costs American business $300B per year, with sleep deprivation alone costing $63.2B in lost productivity. If you’re working for yourself, it may be tougher to make that decision to slow down – but you will feel the benefits more acutely.

Health-wise, researchers at Harvard Medical School have discovered that people who practice relaxation methods such as yoga have far more active ‘disease-fighting genes’. Other approaches to relaxing such as meditation or deep breathing can help you to enjoy lower blood pressure, better immunity, and healthier hormone levels.

Clearly this is beneficial to you, to those you care about, and to your working life.

Getting into the habit of mini-relaxations

If you’re a workaholic or you find yourself in a difficult period, it can be difficult to set the time aside for such pursuits. In fact, it may be more effective both now and in the long run to create a subtle shift in your lifestyle rather than try to lever in hefty new commitments.

It can also work out cheaper to make wiser decisions in your daily routine, instead of investing in expensive solutions that may be short-lived if you find they don’t suit you.

So let’s take a little look at a few such changes you can easily make.

Breakfast time relaxation techniques

Breakfast is the most important meal of the day, but it’s not just about what you eat – it’s about your whole attitude.

Tumble out of bed on the third ‘snooze’? Grab a jam-sodden toast from the kitchen as you rush out of the house? These are the kind of habits that will set you in motion for more of the same.

Quick fix gets piled upon quick fix until it all comes tumbling down.

Getting up earlier than is absolutely necessary takes some practice, but after a few weeks you’ll swear by it. It means you can take the time to do some stretches, which will get your metabolism going and those happy-hormones flowing.

Making breakfast should be a ritual, a craft. Make yourself a proper filter coffee, and sniff it deeply before you drink. Eat some fruit and oats for some proper morning fuel. Do something nice for someone you live with.

See Also: 8 Positive Morning Routines to Transform your Day

Tips to help you relax on your lunch break

After a hard morning’s work, you may find your shoulders have risen up around your ears, your palms are sweating and your brain is throbbing. What’s worse, you still have a ton of work left to do in the afternoon. The solution that four out of five of us default to is to work through lunch.

Bad idea.

It is difficult to be creative when you’re staring at the same computer screen all day long. Give yourself a break: Take a walk to help you digest your lunch and to get some more of those exercise-induced endorphins pumping.

Doing something different each lunch break can help to stop the week feeling like one meaningless blob. Instead, you have “that day I went to the museum” or “that day I had a coffee with an old friend.”

If you’re stuck for ideas, follow your local art gallery or library on Facebook – they will advertise free events that are taking place in your town. It could be a lunchtime concert or a pop-up book sale: the important thing is to get some fresh air and sunlight.

And if you really can’t get away, at least take five minutes to tidy up your desk – which can be an effective reboot for the mind.

Relax after work and into the night

Home-time.

While you should make sure to leave your desk promptly, don’t be in such a rush to get back indoors. Walking home slowly can be a great opportunity to catch up on some exercise and to clear your head of the day’s thoughts before you rejoin your loved ones at home.

If it’s too far to walk, take public transport rather than driving. Okay, the train can be a pain, but so is getting stuck in traffic – and at least when you hand the driving duties over to someone else, your hands are free to read a book or call a friend.

Once you’re home, there are plenty of ways to relax. A bite of chocolate is scientifically proven to help you de-stress, and eating a good meal that you take care to prepare for your family can also help you to re-engage with the real world.

See Also: 8 Ways to Make Family Meal Times More Fun

Listening to classical music can improve your sleep, immune system and stress levels – as well as marking out your home as a safe refuge from the hustle and bustle of the office, be it a commute away or next door in your study.

It can be simple and cheap to make these little adjustments to your everyday life, from morning until night – and if reading up on stress-busting feels a bit too much like hard work, have a read at this infographic, which shows at a glance how this can be done and offers 50 ways to incorporate mini-relaxations into your day.

 

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Why would your dear old faithful heart get a heart disease, right? I feel as immortal as you do, trust me. But, my daily patients and recent statistics published by the American Heart Association, the CDC, and the NIH show that heart diseases represent the leading cause of death in the United States.

With a death toll of 375,000 people a year in the U.S. and causing 17.3 million deaths per year on a global level, heart disease is a problem which shouldn’t be taken lightly. Cardiovascular diseases don’t discriminate based on age, gender, or race and researchers all over the world are making incommensurable efforts to minimize their incidence. But there are at least 10 behaviors we can change to silence this merciless enemy.

According to medical specialists in the field, the best way to lower the risks of developing heart disease is getting the right information and implementing preventative lifestyle changes. Adults and children are vulnerable alike to coronary issues.

Therefore, we will further discuss the ten personal habits that can prevent heart disease for all age groups.

1. Quitting Smoking and Exposure to Second-Hand Smoking

Smoking and exposure to second-hand smoking represent health issues medical experts all over the world are trying to deal with. There is an enormous amount of research data linking smoking and second-hand exposure to coronary diseases and stroke, cancer and chronic lung and respiratory problems.

According to the NIH, quitting smoking and avoiding exposure to second-hand smoking can lower the risk of developing coronary heart disease and stroke in just a few years.

See Also: 4 Surprising Ways Tobacco Use Is Harming More than Your Health

2. Managing High Blood Pressure

Hypertension (known as High Blood Pressure) is considered a “silent killer” affecting over one billion people worldwide and around 33% of American adults. Unfortunately, the underlying causes of hypertension cannot be fully determined, and its symptoms are so discrete that they are overlooked by 14% of American adults. Measuring your blood pressure at home is one of the first steps you can take to prevent a coronary heart disease, because the higher the BP, the greater the health risks.

You need to take into account a pressure threshold of 115/70 mmHg to start worrying. The risk of developing heart disease, such as Dysmetabolic Syndrome X, doubles for each ten mmHg increase in systolic (the large number) and five mmHg increase in the diastolic (the small number). Investing in a high-quality arm BP measuring kit and learning to read it at home is a healthy and wise decision, especially if you have a family history of heart diseases or advanced age.

3. Keeping a Balanced Diet

A heart-healthy diet lowers your risks of developing coronary heart diseases, directly influencing your cholesterol levels (one of the most dangerous known associates of heart disease) and your blood pressure. A balanced diet for adults and children alike should focus on fruits and vegetables, whole grains rich in fiber, fish and fish oil, nuts, and seeds.

Of course, saturated fats, trans fats, and sodium should be avoided. Meat eaters should be careful to choose the leanest cuts possible, and all group ages should lower their sugar intake. If you have no idea where to start, here’s a marvelous suggestion.

4. Regular Physical Exercise

A sedentary lifestyle is one of the risk factors of heart diseases. Therefore, regular physical exercise should become a part of your daily lifestyle. Researchers recommend at least 2 ½ hours of moderate-intensity exercise in adults or at least 1 ½ hours of intense workout every week. If you cannot follow this schedule, then 30 minutes of low-to-moderate physical activity and muscle strengthening exercises a day should keep you in shape. Children should benefit from at least 1 hour of physical activity every day.

5. Cholesterol Control

We all know we deal with good cholesterol and bad cholesterol (LDL) – the latter being responsible for clogging our arteries and leading to heart disease and stroke. Cholesterol control is usually achievable through diet and exercise, but they are not always enough.

A cholesterol screening is recommended for children and adults alike. If your blood tests positive for high LDL, you may need to follow a medication therapy to lower those levels. Ask your doctor to regularly perform a cholesterol screening and prescribe you the proper medication if necessary, but I highly recommend these nine wonderful ways to reduce those pestilent levels of stress.

6. Weight Maintenance

Given the fact that 69% of adults are either overweight or obese, weight control should be taken seriously especially since it is associated with heart disease, stroke, diabetes, respiratory problems and sleep disorders. To clinically lower the risk of heart disease, keep an eye on your Body Mass Index. The higher the BMI is, the higher the risks of developing one or more associated illnesses.

According to the AHA, maintaining a weight loss of 3-5% of your total body weight can significantly decrease your risk of high BP, type-2 diabetes, and high cholesterol.

7. Lowering Sugar Intake

Introducing fruits and vegetables in your diet is not enough to prevent heart diseases. Lowering your sugar intake, however, adds up to all the other preventative measures that make a healthy lifestyle. If you understand that the heart disease death rate in adults with diabetes are two to four times higher than in adults without diabetes, then you will understand that sugar intake is an issue that cannot be overlooked.

A sensible and smart diet, exercise, and weight loss are the first steps to take to prevent diabetes. However, diabetes tests and screening are mandatory – your doctor can catch early the diseases’ onset and help you keep it under control with the proper medication.

8. Keeping Stress at Bay

A few decades ago people considered stress to be a special type of illness. Today, it is a constant part of our lives and represents one of the many causes which lead to heart diseases in young people (30’ to 40’). Long-term stress usually translates into heart rate increases, BP increases, sleep and eating problems – which in turn may damage your artery walls.

Keeping stress at bay is not easy, but specialists recommend you master stress relieving methods (breathing exercises, meditation, self-development therapy) and engage on a daily basis in activities which make you feel good. Stress has devastating consequences on our bodies, minds and quality of life, so keeping it in control is the smartest lifestyle choice one can make.

9. Keeping Your Sleep Disorders in Check

Adults and children alike suffer from sleep apnea – a condition described commonly by snoring and choking during sleep. The pauses in breathing that occur in sleep apnea can contribute to high blood pressure, irregular heart rate, stroke and heart diseases.

Don’t take your snoring complaints from your family lightly and go see a doctor to help you manage sleep disorders, especially if you are past 35 years of age.

10. Staying Informed About Heart Disease

Ignorance and misinformation probably killed more people than all types of cancer in the world. To preserve your heart health, keep yourself updated with reliable medical information offered by specialists in the field. Ask for a family anamnesis to understand your heritage and your risks, get annual blood tests and screenings and don’t disregard any health issues you might experience.

Understanding the prevalence of heart disease, knowing its signs and contributing factors and embracing a healthy, happy, tolerant lifestyle are some of the most important measures to take against the cruelest killer in the world.

So smile as often as you can, embrace the differences in others, keep curious, do a good deed, surprise someone today with a shower of generosity, make this second, this hour, this day count! Regret, worrying, holding on to the past and those heavy-on-your-heart regrets, don’t do a thing for you or your loved ones. Move on, learn from your mistakes, pick a healthy habit now and show strength by sticking to it. It’s not easy, but nothing important ever is in the beginning!

Good health and good luck, my friend!

 

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One of the most underrated human body parts is the mouth, although gum inflammations, cold sores, and cavities are just the tip of the iceberg when it comes to “poor oral health.” Dental hygienists consider gingivitis – the bleeding of gums when brushing and flossing – to be a very mischievous oral health issue.

Gingivitis is easy to treat, reversible and not damaging to the bone and teeth structures if prevented and properly kept under control. If ignored, gingivitis can turn into a periodontal disease which, in turn, is no stranger to heart inflammation. According to specialists in the field, the link between gingivitis and heart disease is inflammation.

Gum disease affects more than half of all Americans aged 30 and older. This fact, while extremely serious, also seems to be overlooked, because few understand that untreated gingivitis can lead to a world of pain and severe health consequences. Fortunately, there are many natural and home products with anti-inflammatory, antibacterial and antiviral properties.

How can you heal gingivitis and gum diseases using natural remedies until you manage to see your doctor? Here are some tips and tricks from experts in the field.

1.  Salt

Salt is a teeth-whitener as well as a proven remedy for gum disease. It has antibacterial and antiseptic properties helping you reduce inflammation and preventing bacteria to further take over your mouth. Salt draws mouth abscess infections out and reduces the risk of developing plaque. If you experience gum swelling, bleeding, or bad breath, use salt to alleviate these gingivitis symptoms.

• Make a solution of warm water and ½ tablespoon of salt. Stir properly until the salt is dissolved. Thoroughly rinse your mouth with the liquid twice a day until the inflammation is reduced.
• You can also mix some salt into coconut oil and create a paste to rub your gums with. Coconut oil is one major natural remedy used in oil pulling routine for alleviating gum diseases. Salt will kick-start the oil benefits in case your gum diseases is more severe.

See Also: 10 Easy Ways to Whiter Teeth Without Spending Too Much

2. Garlic

It may be unpleasant, but chewing garlic can be used both as a preventative measure for oral health and as an herbal remedy to fight against gingivitis. You can ask any dental hygienist, and he will tell you that garlic has scientifically-proven health properties when it comes to gum diseases.

There are many ways to use garlic as a gingivitis healing agent, but these are dental specialists’ top favorites:

• Chew a few garlic cloves every day.
• Rub garlic cloves directly against the affected gums: you will notice quick relief from inflammation and discomfort.
• Make garlic toothpaste. Crush garlic cloves until you get a paste and use it instead of your regular toothpaste. Bbrush your teeth with at least two times a day until the gingivitis symptoms are gone.
• Mix garlic with turmeric and use as toothpaste. Turmeric has anti-microbial and anti-inflammatory properties. Turmeric can also alleviate pain, eliminate plaque and stop bacterial infections.

3. Baking Soda

When it comes to baking soda, it seems that dental hygienists shook hands with cosmeticians and decided that this common home product is, in fact, a miraculous remedy used to treat various issues from gum disease to cold and flu.

See Also: Cheap Cleaning 101: Use Baking Soda

As natural remedies for gingivitis go, some dental hygienists swear by baking soda. The product has an antacid feature that regulates the pH of your mouth, reducing the risk of tooth decay and gum disease.

• Mix ½ tablespoon of baking soda in a little warm water to make a paste and brush your teeth with it at least three times a week until the gingivitis symptoms are gone.
• You can use the same paste to massage your gums with (for at least two minutes) – repeat 2-3 times a week.

All these products can be easily found around the kitchen so there is no reason for you to ignore gum disease symptoms anymore. They can be used not only as remedies but as a preventative adjuvant for oral health.

What you should not disregard, however, is that you still need to consult with your doctor and get a dental check-up at least three times a year. It is true that dental hygienists stand by these home remedies, but this is not a good reason for you to ignore the signs and symptoms of an unhealthy mouth.

 

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