11 Tips To Be A Good Father And Master The Art Of Parenting

 11 Tips To Be A Good Father And Master The Art Of Parenting 

Becoming a father is an amazing journey full of joys, challenges, and endless growth opportunities. Being a good father is more than meeting your child's physical needs. This includes being emotionally present, supporting, and contributing to their growth. This guide explores important tips and insights into being a good father and will help you become a great father.

From effective communication and active listening to setting boundaries and creating a nurturing environment, we'll explore the key aspects of being a good father. Remember that every father-son relationship is unique and your journey may be different from others. But the basic principles of love, patience, and sacrifice are universal. Being a good father is a continuous learning process, and embracing these important principles will help you build a solid foundation for building meaningful and enriching relationships with your children.

How to be a good father - 11 practical tips to follow: - Taking on the responsibility of fatherhood is a lifelong commitment that requires love, patience, and constant effort. To make your fatherhood journey a blissful one, here are some important steps to be the best dad you can be.

1- Show interest in the other party's hobbies:

Show genuine interest in their activities, hobbies, and accomplishments. Spend quality time together, whether playing, talking, or just being and listening. Create a positive and nurturing environment where children feel safe to share their thoughts and feelings.

Becoming a father is an amazing journey full of joys, challenges, and endless growth opportunities. Being a good father is more than meeting your child's physical needs. This includes being emotionally present, supporting, and contributing to their growth. This guide explores important tips and insights into being a good dad and will help you become a great dad.

From effective communication and active listening to setting boundaries and creating a nurturing environment, we'll explore the key aspects of being a good father. Remember that every father-son relationship is unique and your journey may be different from others. But the basic principles of love, patience, and sacrifice are universal. Being a good father is a continuous learning process, and embracing these important principles will help you build a solid foundation for building meaningful and enriching relationships with your children.

How to be a good father: 11 practical tips to follow

 

Taking on the responsibility of fatherhood is a lifelong responsibility that requires love, patience, and continuous effort. To make your fatherhood journey a blissful one, here are some important steps to be the best dad you can be.

1- Show interest in the hobbies of the other party

Show genuine interest in their activities, hobbies, and accomplishments. Spend quality time together, whether it's playing games, talking, or just being and listening. Create a positive and nurturing environment where children feel safe to share their thoughts and feelings.

2. Make communication a priority:- Effective communication is the key to building strong bonds with your children. Take time to talk and listen carefully to what they have to say. Encourage open and honest conversations and be available if you need to discuss a topic or seek guidance. By actively engaging in meaningful conversations, you can better understand their perspective and provide the support they need.

3. Set an example: - Children learn by observing their parents. Be a role model for your children by demonstrating values ​​such as honesty, respect, responsibility, and compassion. Teach us how to face challenges, make good choices, and treat others with kindness. Your actions will have a great impact on their character development.

4. Show unconditional love and support: - One of the best tips for being a good father is to regularly express your love to your children, both in words and actions. Increase your child's self-confidence and self-esteem with praise and encouragement. Be their biggest cheerleader and support them in their endeavors, be it academics, sports, or creative pursuits. Celebrate their successes and offer comfort and guidance when they are frustrated or failing.

5. Setting clear limits and boundaries: - Setting limits and boundaries is very important for your child's overall well-being and discipline. Set clear rules and expectations and consistently enforce them with fairness and understanding. It helps children understand their limits and develop a sense of responsibility. Explain the reasoning behind the rules and encourage discussion to promote understanding.

6. Participate in your child's education: - Take an active interest in your child's education. Attend parent-teacher conferences, learn about academic progress, and help with assignments and projects. Foster a love of learning by participating in educational activities, visiting museums, and encouraging them to explore their interests.

7. Supporting children's mental health: - Emotional support is essential for a child's healthy development. Pay attention to their feelings, validate their feelings, and provide a safe space for them to express themselves. Teach me effective ways to deal with stress, deal with conflict, and manage emotions. Encourages resilience and self-care practices.

8. Divide household responsibilities:- Being a good father means dividing household responsibilities with your wife. Show your children the importance of equality and teamwork by actively participating in housework, cooking, and other household chores. This not only takes the burden off your shoulders but also sets a good example for your child's future relationships.

9. Respect and value individuality: - Every child is unique in his talents, interests, and personality. We respect and value their individuality by encouraging their feelings and supporting their dreams. Avoid imposing your expectations or trying to make them into someone different from you. Acknowledge and celebrate their strengths and help them overcome their weaknesses.

10. Stay flexible and adaptable:- Parenting requires flexibility and adaptability. As your child grows and develops, his needs and interests will change. Being a better father means being willing to adjust your parenting approach accordingly. Be aware of the changing world, be open to new ideas, and adapt your parenting style to changing needs.

11: Take care of yourself: -Taking care of your mental and physical health will help you be the good father your children need. Make self-care a priority by engaging in activities that recharge and renew your energy. If necessary, seek help from a partner, friend, or professional. By taking care of yourself, you can show your children the best version of you.

Conclusion: - How to be a good father is simple! As a good father, prioritize communication and actively participate in your child's life. Model and demonstrate the values ​​and behaviors you want them to emulate. Offer unconditional love and support, celebrate their successes, and comfort them during difficult times. Be flexible with your children's changing needs and make sure you are the best version of yourself for them. Being a good father is a continuous learning process and there are ups and downs along the way. Embrace the journey, cherish the moments, and remember that your presence and love will make a huge difference in your child's life. By following these steps, you can be the special father your children need and deserve.

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These 7 Health Trends Have Improved Our Health

 These 7 Health Trends Have Improved Our Health  

The coronavirus pandemic has changed everything in our daily lives, including how we approach fitness, mental health, and overall health. As the public health crisis enters its second year, many of us have been forced to develop new strategies to stay active and stay healthy in 2021.

In response to this year's challenges and uncertainty, we collectively reimagined how we exercise, pursue health, and deal with stress, and our changes have created new fitness and health trends. From microbiometric tracking to developing family-friendly fitness routines, here are seven of the biggest health trends shaping our wellness routines this year.

Protect Your Mental Health

In recent years there has been a renewed focus on mental and emotional health, and rightfully so in 2021, it has become a primary focus for many of us. To keep community members safe, especially those who live alone, it is important to follow the ever-changing safety guidelines. As hard as it is, there are other stresses that many of us have experienced, such as losing a loved one or worrying about losing a job. The pandemic has created many different types of stress, and as the health crisis continues, managing that anxiety will become an even greater focus.

While the traditional method of seeking help, such as going to a therapist's office, has been difficult for many years, we are finding other ways to deal with mental health issues. Apps like Calm and Headspace can help you learn stress-reduction techniques like mindfulness, breathing techniques, and meditation routines that improve emotional intelligence. Other apps and sites like BetterHelp allow you to connect online with skilled therapists and counselors to talk about your problems and get real solutions to feel better.

Keep A Close Eye On Your Fitness Level

As people increasingly want to know more about how their bodies change through exercise, tracking various microbiometrics has become an essential part of delving deeper into our daily habits. Brands like Fitbit and Apple have developed fitness tracker watches and other devices that collect data on daily steps, calories burned, and other physiological characteristics. MyFitnessPal and other apps help you track your meals and nutrients with the push of a button.

This trend continued into 2021 as these apps and watches were able to offer customers more data. For instance, the new Fitbit Sense presently tracks skin temperature, and the Apple Watch Series 6 has a blood oxygen sensor. It requires more data than I thought, but now that I have it, I'll use it.

Ayurveda Is Becoming Mainstream

Another growing trend in health and wellness in 2021 was the increased acceptance of the holistic healing principles known as Ayurveda. This treatment originated in India and has been used for thousands of years. Using natural remedies and healthy practices, Ayurveda focuses on addressing the root causes of health disorders and promotes a healthy balance between mind, body, and spirit.

People who regularly practice Ayurveda use herbs, natural ingredients, yoga, and lifestyle modifications to prevent disease and treat other ailments. The popularity of Ayurveda is likely to increase in 2022 and beyond as our focus these days shifts towards natural and home remedies.

Outdoor Sports

While some of us may still feel uncomfortable being around others at the gym, we have embraced outdoor exercise. Of course, following the principles of social distancing. Most of us can stay safe and healthy by continuing to walk, run, or even take an outdoor fitness class.

We know many of us prefer the freedom, sights, and sounds of the great outdoors when exercising, so outdoor classes are expected to continue to be a big trend in 2022.

Increasing "ready-to-eat" Exercises.

"Ready-to-eat" workouts continue to be a big hit. People do short workouts throughout the day instead of focusing on a one-hour workout. A 2018 study published in the Journal of the American Heart Association found that multiple short bouts of exercise throughout the day and week were better than one long bout of exercise, as long as it totaled between 150 and 300 minutes each week. This practice is as effective as practice. Some of these bite-sized workouts include an emphasis on high-intensity interval training (HIIT). HIIT consists of short bursts of exercise and short periods of active rest to burn more fat.

If you're super busy during the day, these bite-sized workouts are ramping up to help you through the pandemic and beyond. As long as you exercise several times a day, you can burn the same amount of calories and still enjoy the health benefits of regular exercise.

Sleep Care As Self-Care

In recent years, you may have heard the phrase "sleep care is the new self-care," especially during this pandemic. The idea of ​​"improving yourself while everyone else sleeps"—pushing yourself to get things done, even at the expense of your health—is fast disappearing. Sleep has consistently been scientifically proven to be essential for improving productivity and focus throughout the day, and with many of us still working from home, it's even more important.

It's not just how much sleep you get each night. Sleep quality is also important. Having a customary sleep time routine is significant. This includes adding sleep sounds, turning off electronics an hour before bed, and sticking to your actual bedtime.

The Whole Family Participates

Also, in 2021, more families will work together to achieve health and fitness goals. As many of us remain mostly confined to our homes throughout 2021, staying active and healthy has become even more important for the whole family. Family-oriented fitness activities helped break up the monotony of working from home and attending virtual classes, as well as improving my mental health.

In 2022, this trend will open the door to the growth of fitness programs that the whole family can do together. It not only promotes physical and mental health and well-being but also promotes strong family bonds and healthy relationships. This can (and should!) continue even after the pandemic.

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7 Amazing Benefits Of Exercise

 7 Amazing Benefits Of Exercise

You probably have a vague feeling that exercise is good for you, and you've probably heard that it's good for your heart. But if you're like most people, that's not enough motivation to sweat regularly. As I report in my Time cover article,  Exercise Therapy,  only 20 percent of Americans get the recommended 150 minutes of cardiovascular and strength-building physical activity per week. More than half of baby boomers reported not exercising at all. to 80.2 million Americans. 6-year-old children are completely inactive.

That's bad news, but new evidence suggests there are plenty of compelling reasons to start moving at any age, even if you're sick or pregnant. Scientists are learning that exercise is medicine. No drug can match the benefits of exercise, says Claude Bouchard, director of the Human Genomics Laboratory at the Pennington Biomedical Research Center in Louisiana. Furthermore, regardless of whether there was, it would be extravagant.

1. Exercise Is Good For The Brain:-

It can reduce depression, improve memory, and help you learn faster. Research also shows that exercise is currently the best way to prevent or delay the onset of Alzheimer's disease, a major fear for many Americans.

Scientists aren't sure exactly why exercise changes brain structure and function, but it's an active area of ​​research. So far, we know that exercise improves blood flow to the brain, thanks to the protein BDNF (brain-derived neurotrophic factor), which promotes the growth of new blood vessels and even new brain cells. BDNF promotes the growth of new neurons helps repair brain cells and protects them from degeneration. According to recent research, it may also help people focus.

2. You Can Be Happier:-

Countless studies have shown that various types of exercise, from walking to cycling, can make people feel better and even reduce symptoms of depression. Exercise releases chemicals in the brain (serotonin, noradrenaline, endorphins, and dopamine) that relieve pain, brighten your mood, and reduce stress. For years, we've focused only on the physical benefits of exercise, ignoring the psychological and emotional benefits of regular activity, -  says Bryant, chief scientific officer of the American Council on Exercise.

3. May Slow Down Aging:-

Exercise has been proven to increase your lifespan by up to 5 years. A small new study suggests that moderate-intensity exercise may slow cellular aging. As humans age and undergo multiple cell divisions, our telomeres, the protective caps at the end of our chromosomes, shorten. To understand how exercise affects telomeres, researchers took muscle biopsies and blood samples from 10 healthy subjects before and after cycling for 45 minutes. They found that exercise increases levels of molecules that protect telomeres, ultimately slowing the rate at which telomeres shorten over time. Therefore, exercise appears to slow aging at the cellular level.

4. Improves The Appearance Of Your Skin:-

Aerobic exercise increases blood flow to the skin, delivering oxygen and nutrients to improve skin health and even speed up wound healing. Anthony Hockney, an exercise physiologist at the university, says: That's why when you're injured, you need to move as fast as possible, not only to prevent muscle atrophy but also to improve blood flow to your skin. Located in Chapel Hill, North Carolina. If you exercise long enough, you will add more blood vessels and tiny capillaries to your skin.

The skin also acts as a point of heat release. (For more information, see Why does my face turn red when I exercise?) When you exercise, your muscles generate a lot of heat, and you need to channel that heat so your body temperature doesn't get too high. the environment. Hockney says. The heat of the muscles is transferred to the blood and the blood to the skin. It can then escape into the atmosphere.

5. Amazing Things Can Happen In Just A Few Minutes:-

According to the latest research, you don't need to be very active to reap its benefits. We were interested in the question: How low can we go? — Martin Guibara, an exercise physiologist at McMaster University in Ontario. He wanted to test how effective a 10-minute workout would be compared to a typical 50-minute workout. His micro-workout consists of three 20-second intervals of grueling, all-out effort followed by a short recovery period. In a three-month study, he compared short and standard workouts to see which was better. To his surprise, these workouts produced similar improvements in heart function and blood sugar control, even though one workout was five times longer than the other. If you're motivated and put in the effort, you'll be surprised how much you can exercise, says Jibara.

6. Help To Recover From Major Illness:-

Even very intense exercise, like the interval training that Jibara is studying, may be good for people with a variety of chronic conditions, from type 2 diabetes to heart failure. This is a new idea, as people with certain diseases have been advised not to exercise for decades. Scientists now know that many more people can and should exercise. A recent analysis of more than 300 clinical trials found that exercise is even more effective for rehabilitating people recovering from stroke.

Dr. Robert Salis, a family physician at Kaiser Permanente Fontana Medical Center in California, has been prescribing exercise for his patients since the early 1990s in hopes of reducing their medication dosages. He says it has worked wonders, especially for my critically ill patients. If I can get them to do it regularly, just walking, things that get their heart rate up a little bit, but all the other things like depression, anxiety, mood, stress, etc. Needless to say, they will see. Their chronic disease improves dramatically. Energy level.

7. Fat Cells Shrink:-

The body uses carbohydrates and fats as a source of energy. However, with consistent aerobic exercise, your body becomes better at burning fat and requires more oxygen to convert fat into energy. One of the benefits of exercise is that your cardiovascular system becomes stronger and more oxygenated, allowing you to metabolize more fat for energy, Hockney says. As a result, fat cells that produce chronic, low-grade inflammation shrink, and inflammation is reduced.

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How Does Your Environment Affect Your Mental Health?

 How Does Your Environment Affect Your Mental Health?

Environment and mental health are intrinsically related. The places you spend a lot of time, such as home, work, school, and even social gatherings can have a big impact on your mental health. In psychology, these environmental factors are called mental health and are the main focus of environmental psychologists' research.

Identifying environmental factors that can affect you psychologically can reveal whether the places you frequent help or detract from your mental health. It can also help you identify if you need to make changes to feel better mentally and emotionally.

Environment And Mental Health

In some cases, environmental factors can affect mental health by changing the structure and function of the brain. Research on children supports this, showing that children who grow up in poor environments have stunted brain development and an increased risk of memory problems, learning problems, and behavioral problems. 1

Environmental factors can also affect our mental health with a psychological effect. For example, your environment can increase or decrease your stress levels. 2 It can change your overall mental health and either protect your mental health or pave the way for developing mental illness.

The world around you can protect you from mental illness, or it can be a trigger for developing mental health problems.

LMFT's April Snow explains that mental health can be affected by everything in your environment, but the most important factors include:

Aesthetics: A cluttered space can create feelings of overwhelm and anxiety, while an organized space can evoke feelings of calm. Having meaningful colors and objects in your environment can also boost your mood, says Snow.

"The light, temperature, sounds, smells, and color palette of your environment are critical to your sense of comfort, peace, and security," says Snow. For example, bright lights or loud noises can cause anxiety and agitation. On the other hand, a dark and cold environment, especially in winter, can cause demotivation.

People: Indirect or inconsistent communication, conflict, and unreliable people in your environment can be very stressful to manage. Conversely, sharing space with someone you trust, such as your partner, spouse, roommate, friend, or loved one, creates a sense of calm, Snow says.

Culture and values: -It is vital to interface with others to share your way of life and values and grasp them on a more profound level, - says Snow. Otherwise, you may feel lonely and depressed.

Habit: When something in your environment reminds you of a difficult time, such as a difficult relationship or disruption, old emotions like anxiety can be triggered, says Snow. However, positive associations around you, such as family mementos, photos, and familiar objects, can boost your mood and create a sense of connection.

Environmental factors affecting mental health

Several things in our environment can directly or indirectly affect our mental health. These environmental factors are everywhere we live, work, go to school, and spend time socially.

Home Environment

The home environment only includes physical residence.  Our current circumstance is a mix of both actual elements, similar to where we live and individuals around us, - says Dr. Rachel Scott, MD, director of psychiatric medicine at Eden Health. Both domestically and on a wider regional scale.

Family environmental factors that can have a significant impact on mental health include:

Climate. This includes things like the general temperature of where you live, the amount of sunlight, and exposure to natural hazards. Climate change is also linked to more serious mental health problems. Rising temperatures are associated with higher rates of violent aggression and suicide, and for example, increased frequency of disasters causes depression, adjustment disorders, and post-traumatic stress disorder.

Crime Level If you live in a high crime area, you may feel the psychological effects. The level of crime affects women more and increases their risk of depression and anxiety. four

Environmental racism Environmental racism is defined as racial discrimination in environmental policymaking. It is considered an important environmental factor affecting the mental health of Black, Indigenous, and People of Color (BIPOC) individuals and communities. five

Pollution Scott points out that studies show that depression rates increase in areas with more pollution. A 2019 review supports this, finding that long-term exposure to air pollution can increase the risk of anxiety, while even short-term exposure can increase the risk of suicide.

There are poisons in the house. This includes cleaning products and molds. Assuming mold is available in the home, the expanded rate of asthma because of its belongings and the expanded contamination itself can likewise prompt emotional well-being issues, - says Scott.

poverty Social stress, stigma, and trauma from living in poverty can hurt the mental health of children and adults, which can lead to career problems and broken relationships. This creates a difficult cycle for some people. Escape. 

Work Environment And Mental Health

According to the 2021 American Time Use Survey, more than half of our waking hours are spent at work or in work-related activities. 8 For this reason, Scott says that the work environment plays an important role in our mental health.

Several factors in the workplace can contribute to mental health problems such as depression and anxiety. The factors are:

Have a job that is in high demand

Too much stress in certain roles

Have experienced bullying at work

Imbalance between effort and reward

low relational and procedural justice;

Low social support at work

The feeling of lack of value and respect

I can't control my work

School Environment And Mental Health

Children, teenagers, and students often spend a lot of time learning in class, studying, or completing homework. The environment in which these activities are carried out can affect mental health.

School-based environmental factors that positively affect students' mental health include: 10

Schulte-Körne G. Mental health problems of children and adolescents in the school environment. Alzteber International Airport Germany 2016; 113 (11): 183-190. doi:10.3238/arztebl.2016.0183

Sense Of Belonging

Feeling associated with the school (eg I'm delighted to be a piece of this school!)

I feel safe both mentally and physically at school.

The presence of school-based support systems such as teachers, school social workers, and school psychologists

The factors that can harm the mental health of students are: 10

Being Harassed

An instruction manual is not available

Teachers do not know how to deal with students with mental health problems due to insufficient guidance or training

Academic goals are unclear or unfocused

Social environment and mental health

Scott also points to the fact that social environments can affect mental health. This includes socioeconomic factors such as race/ethnicity and lack of social support, all of which can significantly affect a person's ability to cope with stress.

For Gail Saltz, MD, clinical associate professor of psychiatry at Weill Cornell Medical College, New York Presbyterian Hospital, the social environment plays a large role in mental health. Having a trusted, close, and loving person in your life is very positive for your mental and physical health, -she says.

This also applies to healthy marriages, good friendships, and other important family relationships, Saltz points out. Loneliness from a lack of relationships can lead to depression and anxiety, while noisy and disruptive relationships can lead to chronic stress, low mood, and increased anxiety, - she says.

Relationships with substance abusers increase the likelihood of substance abuse, Saltz said, and growing up in a home where there is domestic violence, substance abuse, or emotional or physical abuse negatively affects mental health.

How Cognition Affects Mental Health

It's easy to blame poor mental health on a toxic work environment, a messy home, or humid weather. However, in some cases, your perception of the environment can affect your mood. For example, one study found that when patients with depression perceived inadequate social support, their symptoms, recovery, and social functioning worsened. 11

But the opposite is also true. If you recognize that you are satisfied with your life, you are likely to be more satisfied with your life. 12 This suggests that if some aspect of the environment negatively affects mental health, changing its perception may improve it. I feel better.

Trying to find appreciation in your environment, even if it's a positive thing, can help you rethink the way you think about your environment, - says Scott. To do this, practice gratitude and create routines and habits to reduce the amount of stuff around you. The latter can help give you a sense of control when you feel out of control, says Scott.

Snow recommends focusing on what works and is supported in your current environment. She also suggests small changes to make the environment more relaxing and welcoming, such as organizing, adding photos, and designing. Also, process any feelings or frustrations you may have by writing in a journal, venting, or talking to a friend or therapist. Don't bottle up your emotions, -  says Snow.

Determine if any changes are required in your environment

Understanding that the environment plays an important role in mental health is the first step. The next step is to determine if changes are necessary.

According to Snow, it's important to be aware of the relationship between your mood and what triggers those emotions. Then you can make small changes to your current environment and decide if you need that big change, -  he says.

For example, if you live in a city and feel constantly overstimulated or anxious, Snow recommends doing more relaxing activities at home. Even if it doesn't change your mood, if you're feeling more relaxed every weekend when you're out on the town, that's a sign that something needs to change, -  explains Snow.

Scott points out that constantly moving from one environment to another is not necessarily an option for most of us. However, moving temporarily from the city to the countryside, or perhaps to the water, is one way to test how your physical environment affects your mood.

For example, being out of the city lights reduces stress, there's less smog in the air, and less noise to deal with, which in turn helps me sleep better and clearer. I think about it. Once you figure it out, I think if you do it,-  Scott says, you have important evidence to support your decision. 

Environmental Changes That Can Improve Mental Health

If you want to improve your mental health, a change of environment can help. Snow recommends starting with things you can control and that are relatively easy to do. For example, organize your space or buy audio equipment to cover the noise of the city.

Or you may live in an area with no sunlight. This is a genuine worry with occasional emotional problems (SAD), says Scott. One solution is to introduce brighter light into the environment. Scott says this may help improve depression and anxiety, especially during the winter months when the days are long.

For maximum impact, start with the rooms you spend most of your time in and arrange them in a way that's functional and clutter-free. For example, if you work from home, start with a home office. If you spend a lot of time preparing meals in the kitchen, start there instead.

To improve your social environment, focus on your social environment, improve some relationships and become closer, become more vulnerable to people you trust, and hurt mental health, says Saltz, says Saltz. away from toxic relationships can make a big difference.

If You Can't Change Your Environment

Changing jobs, breaking up with a partner, or moving to a new place is not always possible. The good news is that there are ways to support yourself where you are. Below are some simple solutions from Scott.

Increase the amount of light in the room.

Paint your room a bright color.

Clean and organize your space in a way that helps you focus and feel relaxed.

Balance your mood by using different senses in your environment. If you're in a stimulating environment and want to slow down, choosing soft music or soothing sounds like ocean waves or the scent of lavender can help reduce anxiety. If your energy is low and you want to feel more energized, try peppermint scents and bright lights.

If you're in a toxic relationship and it's impossible to leave, Saltz recommends using emotional distance, even if you're in the same space. You can do this by finding an unrelated confidant to talk to, and increasing the amount of time you spend away from that person at home, such as going for walks, -  she says.

In any case, on the off chance that the circumstance is oppressive, Saltz suggests calling a hotline for guidance and assistance on how to leave the home.

 A Word From Briol

Many of us experience changes in our mental health due to environmental factors. For some, the impact may be minimal, but for others, it affects their mental health. If you experience increased symptoms of anxiety, depression, or other mental health conditions, make an appointment with your doctor or mental health professional. Help is available.

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7 Stress Relief Stretches You Can Do Right Now

 7 Stress Relief Stretches You Can Do Right Now

For most of us, it's probably inevitable that we'll feel at least some stress at some point during the day. Whether it's too many emails in your inbox, too many appointments on your calendar, too many tasks to keep up with, a clogged sink, illness or injury, or other issues you need to deal with.

What will ultimately help you manage stress is not eliminating every potential stressor that might arise (because that's probably impossible). The problem is having the right tools and skills to manage it so you don't get overwhelmed. Stretching is just one of several tools you can use to manage stress.

One of the reasons stretching is so effective for stress is that our (generally) sedentary lifestyles increase stiffness in the first place and make stress worse, explains Jessica Matthews, associate professor of kinesiology and founder of Kinesiology Professor of Health. to be a program at Point Loma Nazarene University in San Diego and author of Stretching to Stay Young. "Limited range of motion due to muscle stiffness not only negatively affects your ability to exercise and perform daily activities, but also negatively affects your physical and mental mood," says Matthews.

According to Matthews, stretching is also an easy way to relax and de-stress during or after a busy day. Matthews is also a certified yoga instructor with Yoga Alliance, the world's largest non-profit yoga association that certifies teachers and schools. According to Harvard Health Publications, muscle stress manifests as tension, and relaxing your muscles allows you to take advantage of your body's ability to release mental stress.

Stretching and movement promote proper circulation, increase oxygenation, and release muscle tension, says Kelsey Decker, personal trainer and director of official training for the National Strength and Conditioning Association at the Stretch Lab in Orange County, California.

All of these effects work together to help you feel more relaxed, he says. Increased circulation relaxes muscles and sends mood-enhancing blood to the brain. Higher oxygen levels (as a result of deep breathing through stretching) lower your heart rate and blood pressure. And finally, releasing the physical tension from the stretch (when you leave the pose) sends a message to your brain to relax.

 Matthews prescribes holding each stretch for 15 to 30 seconds. According to the American College of Sports Medicine guidelines, repeat each stretch two to four times. Stretch just enough so that you don't feel pain, but only enough to feel stiffness or slight discomfort. Matthews suggests taking a total of five slow, controlled breaths for about 15 seconds between each stretch.

Note: If you experience tingling, numbness, or pain while performing any of the following stretches, or if you are unable to perform safely due to illness or injury, discontinue the stretch or see a physician for appropriate modifications.

1. Child's Pose

Decker says the lower back is the best place to hold tension. Such stretches that stretch your back release tension and stiffness in your lower back. According to Harvard Health Publications, yoga poses can also promote healthy sleep.

HOW TO DO IT Kneel on the floor. Bring your feet together and open your knees to form a V shape. Sit down touch your hands to your heels and bring your hands out in front of you so that your chest is lowered toward the floor. Breathe deeply through the diaphragm. If you feel uncomfortable while kneeling, add a cushion (such as a pillow) under your body. You can also limit the movement of your head and chest towards the floor to make the pose easier.

2. Seated Spinal Twist

Spinal twisting combines deep breathing with twisting movements that release stress from your spine, like squeezing water out of a wet towel. "Do it from the comfort of your office chair for the break you need after a busy day," says Matthews.

How to do it: Sit on the edge of a chair with your feet flat on the floor. To start the pose, it's best to extend your arms straight above your head and then go into a twisting motion. Place your right hand on the back of the chair, next to the support, and your left hand on your right thigh. Inhale to lengthen your spine and exhale to twist your torso to the right and look at your right shoulder. Repeat on the other side.

3. Happy Baby

The benefit of this stretch is that it helps open up your lower back, which is a common cause of lower back stiffness. Every day, we get into bad posture by sitting too much, Decker says. Yoga stretches like these may also help relieve chronic back pain, according to the Mayo Clinic.

How to do it: Lie on your back and bring your knees up to your chest. Hold the soles of your feet with your hands and pull your knees towards your chest and armpits. If you can't reach your feet, grab your calves.

4. Lying Down And Stretching The Hips

This stretch is great for moving your hips, especially if you're sitting. You have to get up and find a place to lie down. Taking a break from whatever you're doing can also help reduce stress, Decker says. "It helps to rotate the hips externally, stretch the external hips, and target the lower back," Decker explains.

Step-by-step instructions to make it happen: Lie on your back with your knees bowed and feet level on the floor. While bending your left leg, pull your right leg over your left knee to form a figure 4. Place your hand behind your right knee and pull your legs toward your chest. Repeat on the other side. If you can't reach the back of your knees, wrap a towel around your legs and pull them forward.

5. Thighs Bending Forward With Chest Expansion

Matthews says this stretch targets both your upper and lower body, making it a great all-around exercise. This is especially effective for tight hamstrings (common in walkers and runners) and tight chest and shoulder muscles (common in people who spend a lot of time sitting at a desk and typing), she says.

How to do it: Stand with your feet 3 to 4 feet apart. Bend your knees slightly. Hold one end of a small towel in one hand so that your palm is facing your back, then reach back with the other hand and grab the other end of the towel. Breathe in and move your shoulders back and forth. As you exhale, slowly fall forward (focusing on bending your hips). Swing your arms forward and pull your knuckles toward the ceiling (and preferably down toward the floor). Keep your hands on your hips as you bend forward for added stability.

6. Stretch To Open The Chest

If you need a quick release, this is a great stretch to do at your desk. This stretch promotes good posture, releases tension in the chest, and maximizes oxygen and circulation, explains Docker.

How to do it: Clasp your hands behind your head, pull your upper shoulder blades toward each other behind your back, and push your chest out. Keep your core straight and avoid overextending your lower back.

7. Rotational Stretching Of The Neck

According to MedlinePlus, a tension headache occurs when the muscles of the neck and scalp tighten in response to stress. To maintain healthy neck flexibility and relieve stiffness, Decker recommends this simple and effective neck stretch that targets the muscles in the back of your neck.

How To Do It: Tuck your chin into your chest and tuck your chin toward your armpit. If you need an extra stretch, Decker suggests placing your hands behind your head and bringing your head closer to your armpits. Move your chin to the other armpit and repeat. Be careful not to raise your shoulders and keep them relaxed during the stretch.

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8 Fitness Mistakes Women Over 40 Should Avoid To Extend Their Life

 8 Fitness Mistakes Women Over 40 Should Avoid To Extend Their Life

As you enter your 40s, it becomes increasingly important to prioritize fitness to maintain your overall health and longevity. However, not all fitness exercises are correct. Some of them can have negative health effects, especially after that age. Being aware of these issues and avoiding fitness mistakes is essential to living a longer and healthier life.

Fitness Mistakes to Avoid - Many people may be inclined to ask how women can stay fit even after the age of 40. While maintaining a basic training regimen is essential, it's also important to know what not to do. Health Shots spoke to Himalayan yoga expert Siddha Akshar, founder of Akshar Yoga Research and Development Center, to find out about the fitness mistakes that are ruining your health after 40.

Many people, especially those over 40, make common mistakes in their fitness efforts, Akshar said. These mistakes not only harm the body but also reduce the benefits of exercise. Here are eight fitness mistakes to avoid for a longer life.

1. Overtraining and ignoring rest: - One of the common mistakes is overtraining without giving the body enough recovery time. Pushing yourself too hard or skipping rest days can lead to injury, chronic fatigue, and a poor immune system. Instead, focus on incorporating rest and recovery into your daily routine to allow your body to repair and rebuild.

2. As we age, if we neglect strength training, muscle mass naturally decreases, resulting in decreased strength and increased risk of injury. Relying only on aerobic exercise and neglecting strength training can make this problem worse. Incorporate resistance training into your daily routine to build and maintain muscle mass, improve bone density, and support overall joint health.

As you enter your 40s, it becomes increasingly important to prioritize fitness to maintain your overall health and longevity. However, not all fitness exercises are correct. Some of them can have negative health effects, especially after that age. Being aware of these issues and avoiding fitness mistakes is essential to living a longer and healthier life.

Fitness Mistakes to Avoid: -Many people may be inclined to ask, How can women stay fit after 40? While keeping a fundamental training routine is fundamental, it's likewise essential to know what not to do. Health Shots spoke to Himalayan yoga expert Siddha Akshar, founder of Akshar Yoga Research and Development Center, to find out about the fitness mistakes that are ruining your health after 40.

Akshar says,  - Many people, especially after the age of 40, often make common mistakes in their fitness efforts. These mistakes not only harm the body but also reduce the benefits of exercise. I will do the job. Here are eight fitness mistakes to avoid for a longer life.

1. Excessive training and neglect of rest

One of the common mistakes is overtraining without giving the body enough recovery time. Pushing yourself too hard or skipping rest days can lead to injury, chronic fatigue, and a poor immune system. Instead, focus on incorporating rest and recovery into your daily routine to allow your body to repair and rebuild.

2. Neglecting strength training

As we age, muscle mass naturally decreases, resulting in decreased strength and an increased risk of injury. Relying only on aerobic exercise and neglecting strength training can make this problem worse. Incorporate resistance training into your daily routine to build and maintain muscle mass, improve bone density, and support overall joint health.

3. Lack of flexibility and mobility:- With time and wear and tear, our muscles and joints tend to stiffen. In addition, neglecting flexibility and mobility exercises can lead to a decreased range of motion, stiffness, and an increased likelihood of muscle imbalances. To prevent this, do activities like yoga, pilates, and regular stretching to increase flexibility, increase joint mobility, and prevent injuries from muscle stiffness.

4. Skip the warm-up and cool-down:- It may be tempting to jump straight into a workout, but skipping the warm-up can increase your risk of injury. When your muscles are cold, they become more likely to stretch and sprain. Similarly, not cooling down properly after exercise can lead to muscle soreness and stiffness. So, if you want to not only enjoy the benefits of a good workout, but also protect against fitness-related injuries, and relieve muscle and joint stiffness. Take a few minutes to warm up and cool down to prepare your body and help it heal.

5. High-impact exercises without proper form: - Performing high-impact exercises such as running or jumping without proper form can put unnecessary pressure on your joints and lead to injuries such as sprains and strains. It may be possible to connect. It is very important to learn the correct technique, use the right shoes, and gradually increase the intensity to avoid unnecessary stress on the body.

6. Ignoring the importance of proper nutrition:- Regardless of your age, nutrition plays an important role in maintaining body health. After the age of 40, your body's metabolism slows down, so maintaining a balanced diet is very important. Avoid unhealthy diets and eating too much processed foods, refined sugars, and saturated fats, which can lead to weight gain, inflammation, and chronic disease. Instead, choose nutritious meals rich in fruits, vegetables, lean proteins, and healthy fats. Stay well hydrated and consult a nutritionist to tailor your diet to your specific needs.

7. Ignore the Importance of Aerobic Exercise:- Exercise is essential for maintaining a healthy heart and lungs, managing weight, and reducing the risk of chronic diseases such as heart disease, diabetes, and high blood pressure. Failure to include regular aerobic exercise such as walking, running, swimming, and cycling in your fitness program can affect your overall health.

8. As we get older and stop listening to our bodies, our bodies may not be as flexible as they used to be. Ignoring the warning signs and pushing through the pain can have serious consequences. It is important to listen to your body and adjust your training intensity and routine accordingly. If something doesn't feel right or causes discomfort, consult a medical professional to prevent further damage.

Lesson Learned:- It is very important to maintain an active and healthy lifestyle, especially after the age of 40. By avoiding these common fitness mistakes and adopting a balanced approach to exercise, you can protect your health, increase longevity, and enjoy a higher quality of exercise. It's never too late to prioritize health and wellness as you age.

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The Importance Of Nutrition For Children: How Can Parents, Families, And Communities Help?

 The Importance Of Nutrition For Children: How Can Parents, Families, And Communities Help?

September is celebrated every year as Poshammah, which focuses on nutrition. The aim is to ensure community mobilization and strengthen people's participation in the problem of malnutrition among children and young women. The goal is to increase people's awareness about health and nutrition. All Anganwadis in Maharashtra celebrate Pushan Maa by providing nutritious meals to children, organizing cultural programs, and inviting parents.

Dr. Pranali Kotkar, a medical specialist from Swagram, the Maharashtra government-led Aarambh team, writes about why nutrition is important for children and how parents, families, and communities can contribute. The Aaramb project was launched in 2010 to promote brain development, improve infant and toddler nutrition, and provide nurturing care to prepare 0-3-year-olds for school. A focus on health and nutrition ultimately leads to better learning outcomes in schools and higher education.

Why doesn't my child eat properly? Why does he only prefer junk food? Why is he so picky about what he eats? Why does he always want a screen while eating? "Why does he not want to eat fruit? Why is he still asking for fruit?" Did he eat at 3? These are common questions from new parents. These questions are fraught with uncertainty because there are no definitive answers. Every child is unique, as are parents and The dynamics of their interaction are unique, however, the solution to these questions can be found in the concept of "responsive nutrition".

What is responsive nutrition?

Responsive feeding is a reciprocal relationship in which parents pay attention to their child's cues and respond appropriately to those cues. This action creates a solid foundation for a trusting relationship that promotes the child's growth and development. How children are fed has a lifelong impact on their lives.

The importance of responsive nutrition

Before birth, the fetus receives continuous nutrients through the placenta. As the level of fetal nutrition decreases due to various factors, the placenta facilitates the influx of these nutrients from the maternal system. When a newborn baby is placed on its mother's stomach, it instinctively crawls to the breast and is attracted by the familiar smell and the calm beating and warmth of the mother's heart. This close contact creates a strong bond between mother and child, making the mother's breast a haven. This interaction provides optimal early natural stimulation to the infant's sensory organs and brain and may contribute to long-term sensory neurodevelopment.

Many parents struggle to establish feeding habits for their babies, but the best results are achieved when babies can feed according to their individual needs. This dynamic movement reflects the original design of the baby and mother. Babies learn that their cues trigger a parent's response to meet their needs. When parents notice and respond to early cues, they reduce the need for distressing cues such as crying as a means of getting attention and getting a response. If the baby's hunger signs are not responded to, the child learns the importance of the signs and stops taking signs, resulting in nutritional deficiencies. If parents control their diet, they may ignore the signs of natural satiety and overeat. This can override innate satiety mechanisms and establish overeating as the norm.

How do you practice responsive eating?

Parents can show positivity through smiling, eye contact, and encouraging words spoken to their baby while breastfeeding. When feeding your baby, you should nurse slowly and patiently while maintaining a happy and fun atmosphere. By experimenting with a variety of healthy food options, flavors, and textures, your child will gain confidence in making food choices and developing good eating habits.

Developing patience is important. Parents should wait until the baby stops eating before offering more food. Feeding finger foods encourages your baby to explore eating on his own. During meals, parents should be close to their children and always be interested and attentive. Guardians genuinely must set a positive model by showing great dietary patterns and ways of behaving.

Signs of hunger and satiety

There is a pattern of hunger signs that most babies show after birth. These signs progress from crying to rest, then through awakening, salivation, hands to mouth, preparing to crawl, and arm and leg movements. Then the baby explores the breast through licking, mouthing, touching, and gentle hand massage. This process leads to attachment, breastfeeding, and sleep. In response, the mother gently interacts with the baby, touches him gently, and begins to nurse. When your baby is full, his body should be relaxed and his arms should be by his side. Babies let go of the breast, but some prefer to continue sucking gently until they fall asleep.

If the signs of hunger are ignored, the baby may start crying immediately. Their tongue is drawn up and down towards the chest instead of forward or down. Breastfeeding a crying baby can be difficult for both mother and baby. This can stress your entire body, drain your energy reserves, and lead to inappropriate weight gain. With the right response, parents learn to recognize the early signs of hunger in their baby and respond to them immediately.

Family meals: why the amount and frequency alone are not enough?

The second half of first grade is when children learn how to cook for their families. Observing signs and appropriate responses in the phase of exclusive breastfeeding with breast milk can increase the ability of parents to see appropriate signs for complementary feeding at 6 months. At this stage, your baby may show signals that he is ready for foods other than milk. Your child will need a smile and patience to learn this new skill. Instead of focusing only on the amount of food, think of breastfeeding as an opportunity to interact with your baby.

It's important to include your child in family meals, let him explore and eat the same foods, and observe other people's eating skills. Go at your baby's pace and stop feeding when your baby signals that he is full. Avoid forcing the child to eat. Always stay close to the baby while he is eating. The process of eating should be a source of love and pleasure.

The role of father and family

Fathers, along with other family members and friends, can shape a family's attitudes and beliefs to a large extent. Feelings of alienation can be experienced during breastfeeding, especially if the father wants to play an active role in the baby's life. However, they often express enthusiasm for discussing how to strengthen support for mothers. Fathers contribute to this journey by observing mothers closely, being sensitively alert, and showing patience, care, and warmth while making mothers feel safe. This collaborative effort can help create a more enjoyable dining experience for families.

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