The Importance of Footwear for Older Adults

For decades and decades your feet have taken a beating - carrying you over a hundred thousand miles in your lifetime, literally! As we age, a few things can happen that affect foot health including losing feeling in the feet, developing an illness that affects blood circulation to the feet (like diabetes), or incurring an injury or ailment the requires treatment and recovery.

In addition to basic foot care like washing and drying feet regularly, moisturizing them, exercising ankles and toes, and monitoring foot sores, one of the most important things you can do for your health is to wear proper footwear. Here’s why:

Helps Prevent Falls

1 out of 3 seniors will experience a fall, and falls can lead to serious injury including fractured hips, lacerations, broken bones, and bruising. Footwear is a crucial factor in preventing falls in the home and other places because it provides stability and support when walking or standing.

Open-toed shoes that can catch corners of rugs or items on the floor are a recipe for disaster, while closed-toe shoes that are too large and let your foot slip out easily are just as bad. Shoes with larger than a 1-inch heel can also affect balance and coordination, and lead to a fall. Proper fitting shoes should be snug but not too small, hug the heel, provide good arch support, have decent heel cushioning and ankle padding, and be flexible to allow for bending while walking.

Addresses Pain

Foot pain is an increasingly common complaint of older adults with 87% of seniors reporting experiencing at least one foot problem. Foot ailments can include bunions, hammertoes, corns, calluses, heel pain, arthritic affliction, athlete’s foot, and discolored or ingrown toenails. Increased pressure or irritation from any or all of these ailments can be extremely painful, while others can lead to infection if not treated.

Appropriate footwear that does not rub and cause sores or blisters on any part of the foot is super important. Custom orthotics or inserts like plantar fasciitis insoles can take footwear to the next level too by providing added support and pain relief which addresses muscle strain and improper gait.

Promotes Activity

Well-fitting walking shoes can empower regular exercise which is vital to senior health, aiding in preventing hypertension, fighting osteoporosis and heart disease, as well as combating bone loss, dementia, and Alzheimer’s. Depending on your stride, gait, weight, and level of activity (i.e. are you taking brisk walks on a flat road or hiking), the type of walking shoe you need will vary.

So how you do find a great shoe that is going to support you and keep you mobile for years to come? If experiencing a problematic foot issue, visit your doctor or a podiatrist first to seek treatment and discuss footwear needs, i.e. if you experience over pronation (or an exaggerated inward rolling of the feet when you walk), you will need to look for motion control shoes.

On your own, you can do a simple “wet test” to check out what your arch or lack thereof is. Step out from a shallow pool of water (say, in your tub) onto a towel or piece of paper to make a visible footprint. If your footprint is flat, you are lacking an arch (over pronation), if it is crescent shaped, you have an arch (neutral), and if there is barely a crescent shape, you have a high arch (supination).

Visit a local shoe store to find the right shoe for you based on what you know and simple reminders like:

    Ask the salesperson to take an accurate foot measurement

    Request velcro shoes over ones that tie, easier to manage

    Look for wider based shoes that provide more stability

    Make sure there is room for additional inserts if needed

    Avoid backless shoes for walking

    Remember thick rubbery soles can get caught on some surfaces

    Choose lightweight footwear that won’t wear you down

Remaining mobile and staying active as you age is dependent on a combination of factors and actions you take in life. Proper footwear plays such an important role - make sure you have the right shoes for your feet, and happy walking!

This is a guest blog entry.

How buying a new mattress can benefit your health

If you have owned your mattress for several years, chances are it has seen better days. If this is the case, you should not put off buying a new one. Many people pay close attention to replacing their bedding regularly but are less inclined to do the same with their mattress. This is not a good idea as a new mattress does not just help you sleep better; it can also be beneficial to your health.

Let’s examine five ways in which your health can benefit from the purchase of a new mattress. Hopefully, we can help you see why your mattress should be one of the priorities in your life.

Reducing problems with allergies

One of the biggest advantages of having a new mattress is that you can reduce issues with allergies you may have to pests such as dust mites. Even if you replace bedding over the years there is still a good chance that this type of pest could become a problem as your mattress gets older. This type of problem is often of particular concern to people who already suffer with health problems such as asthma.

Helping with the immune system

Your immune system benefits from you getting enough sleep each day. If your mattress needs to be replaced it can prevent you from sleeping as you should. This can reduce the effectiveness of your immune system and lead to you becoming ill more often.

Assisting with memory

You may not realize it but your memory sets as you sleep. This means that anything you have learned that day is consolidated. If your mattress causes you to have disturbed sleep this can have an adverse effect on your memory.

Improving attention levels

If you have ever driven a car after not having enough sleep you know that the situation is not ideal. The fact is that not getting enough sleep can seriously deplete your attention abilities. As you can imagine, when it comes to driving, or actions such as operating machinery, not being able to concentrate can be dangerous.

Helping with back pain

Chronic back pain is something many people suffer with. Having a supportive mattress is essential if you want to relieve back pain as much as possible, to enable you to sleep. If you sleep on an old mattress you risk making your back problems worse.

You can see how buying a new mattress can be important to your health. The good news is that you do not even have to leave your home to make the purchase. If you search for online mattress firms, you can buy a mattress online and have it delivered to your home. Retailers that sell their own brand of mattress solely online will often allow you to test a mattress at home before you buy. This means you get the benefit of affordable online prices while also being able to see if the mattress is suitable before you finalize your purchase.

This is a blog post by Frank Apodaca.

How to supercharge your brain in your spare time

Relaxation is an incredibly important part of our daily lives, and we all need to ensure that our bodies get a regular dose of rest to make sure that they recuperate.

But just because our bodies are relaxed doesn’t mean that our minds have to stagnate, as there is plenty that we can do to give our grey matter a boost even whilst we’re taking it easy.

We’ve already featured a few simple ways that you can improve your mental health. And so if meditation isn’t for you, here are some other ways that you can supercharge your brain in your spare time.

The power of learning

Learning a new skill is a great way to strengthen the connections between different parts of the brain. Whether you’re taking up a new hobby like quilting, or even something like photography, complex tasks can improve our memories and also help stave off a number of mentally debilitating illnesses.

It’s learning a second language that can really pay dividends in boosting the actual size of our brains. And with something as simple as learning French on a handy app like Duolingo giving us an easy way to boost our brainpower, it shows that even if our bodies are stationary, our brains can be getting a good workout!

Games to test your brain

Brain games are not only fun, but they can also boost our short-term memories too. There are plenty of scientifically developed titles like Lumosity out there that can provide a pocket-sized way to expand the power of your minds.

Thankfully, for something more fun, there are many great puzzle games like Dots that can also do a good job in keeping your brain active. As well, poker and blackjack, that can be practiced online on sites such as MrSmithCasino, are giving us chance to improve our long-term strategy skills. We can all get some good brain exercise no matter where we are!

Get social

And regardless of whether you’re playing online blackjack, or learning a new language, it’s become evident that socializing has a massive benefit for our mental faculties.

This is because interacting with others helps to stave off depression and increases our feelings of well-being. People who regularly connect with others also have been shown to have a better aptitude for problem-solving and perform better in memory tests.

So by learning new things, playing challenging games, and even just having a chat we can all improve our brainpower in our spare time!

This is a blog post by Diego Martin.

How to Remain Mobile in Retirement

The freedom and renewed vitality that retirement offers is most strongly linked to your ability to stay active as you age. Retaining your independence and mobility shouldn’t be based on luck; in fact, there are a handful of preventative and empowering things you can do now that will keep you ambulatory in the years to come:

Prevent Falls

With 1 in 3 seniors over 65 experiencing a fall, this is a huge factor when it comes to the discussion of mobility. Preventing falls and therefore hip and leg fractures, sprains, strains and other injuries means preventing many of the causes of immobility. When preventing falls, don’t forget to:

• Remove clutter and other items around the home which might trip you

• Add reflective guide tape around doorways, stairs and ledges

• Install grab bars and assistive equipment to traverse stairs and tricky environments

• Wear proper fitting shoes with tread that power fluid movement

• Add non-slip mats to slick kitchen, bathroom & hardwood floors 

Use a Mobility Aid

Experiencing difficulty walking? Is standing for longer than 10 minutes at a time uncomfortable or painful? Rather than resigning oneself to spend most of the day sitting or lying down, taking advantage of a mobility aid could be your key to staying active.

Mobility aids are simply assistive devices or equipment, like canes, walkers and knee scooters, that aid you in getting around by supporting your weight and easing your ability to maneuver multiple environments. Spending any significant amount of time off your feet is actually one of the worst things you can do as you age, leading to weight gain, muscle inflammation and pain, and heart disease, among other things.

Talk with your doctor or healthcare provider about your trouble walking or frequent falling, and ask if a mobility aid is right for you. Oftentimes insurance will cover them with a doctor’s order, or you can buy gently used ones or lease them, like with knee scooter rentals.

Exercise More

Physical activity seems almost antithetical as adults age. Won’t exercising cause injuries that will be harder to heal from? Isn’t exerting myself worse for my older heart and organs? The honest answer: absolutely not. Exercising is actually more important as you age than it was when you were younger.

Why? The health benefits (including maintaining mobility) of routine fitness are even more powerful in retirement because they far outweigh the risks of not exercising. Exercise strengthens muscles as older bodies start to lose muscle mass, it can reverse bone loss which causes osteoporosis, and it helps older adults maintain a healthy weight and heart function as metabolism slows and risks for heart disease and obesity go up.

Engaging, low-impact exercise practices like swimming, yoga, ballroom dancing, playing tennis, brisk walks, and light weightlifting are a great place to start. In addition to physically benefiting your bones and muscles, regular exercise helps lower blood pressure, reduces joint and muscle inflammation, powers healthy sleep, and boosts overall mood.

Get Mental Practice

How can brain stimulation and task-based activity help with your mobility? Your balance, coordination, and memory are crucial components to getting around safely and with ease. Hobbies and games that employ fine motor skills (like quilting, crocheting and Chess) help older adults retain hand eye coordination skills that enable stronger movement and reach as you age.

In addition, mental exercises that stimulate brain function and energize neural pathway connections can help combat dementia and Alzheimer’s - memory loss diseases that can negatively affect day to day function and mobility.

Staying mobile in your Golden Years isn’t a matter of crossing your fingers and wishing for the best. Act now and take the simple but effective steps towards retaining your mobility through exercise, fall prevention, and the use of aids and support - in ten years, you’ll be glad you did!

This is a guest blog entry.

Revolutionary Cosmetic Surgery Trends You Should Know About 2017

Over the past few years, cosmetic surgery has come a long way. Modern technological advances are now making it possible to iron out even the minutest of imperfections. In the coming months, it is likely that we will witness a complete revolution in the industry – lending new opportunities to anyone looking to improve their bodies.

Consider the following cosmetic surgery trends that will pan out in 2017:

Plastic Surgery 

As the year progresses, it is likely that plastic surgery will be in a class of its own. According to a Persistence Market Research Report, Europe and America will dominate the international plastic surgery scene due to the growing population of geriatrics. Going by Dr Joseph Ajaka reviews, industry players expect Australia to join these continents as more people in the region start undergoing various procedures to firm up the skin and look younger.

Transgender Tipping Points

The Trans question is now fully in the limelight. With celebrities such as Caitlin Jenner capturing global attention, more individuals will continue transitioning publicly. As such, cosmetic surgeons predict that the industry will reach a tipping point in 2017 – and have a spillover effect into cosmetic surgery.

Jeffrey Spiegel, MD says that cosmetics now have experience feminizing masculine faces. He also mentions that this experience has increased global understanding among medics about what it takes to make women look beautiful. According to him, new tweaks will come up to help cosmetic surgeons learn how to improve the attractiveness of the transgendered and those unhappy about their looks.

Designer Fillers

2017 is also braced to be the year of designer filler. What with the advent of plump pouts and sweet cheeks, it is likely that doctors will come up with new and innovative ways to fill up specific areas of the skin and face.

Some of the procedures that have emerged in this field include Restylane Lyft and Juvederm Volbella for the lips as well as Juvederm Voluma for adding volume to the areas around the middle of the face.
In the coming months, more companies and surgeons will introduce freshly-targeted products to the cosmetic surgery landscape. Some of the products that are already making headlines include the Belotero line and Defyne and Refyne from Restylane.

Due to these new discoveries, cosmetic surgeons will have an ever-expanding palette with which to recontour and rejuvenate the face without necessarily resorting to active surgery.

PRP Injections 

The possibilities for platelet-rich plasma continue growing as cosmetic surgeons take it up for vaginal rejuvenation, lip enhancement, facial recontouring, and hair restoration. This procedure is expected to surge in popularity over the course of 2017.

These injections contain platelets contained in blood, which are also rich in growth factors. Centrifugation experts separate platelets from other blood cells and increase their concentration before mixing it in the remaining blood to achieve desired results.

Concluding thoughts

Over and above everything else, 2017 looks to be an exciting year for cosmetic surgery. The trends discussed above (and others that are yet to emerge) will go a long way in shaping the industry, getting more people interested in new procedures, and improving final results.

This is a guest blog entry.

Atrial Fibrillation and Its Common Signs and Symptoms

Atrial Fibrillation or also known as AFib or AF is a condition where an individual experiences irregular heartbeats. Based on a recent survey conducted, there are 2.7 million Americans who have this kind of condition. Patients may reveal that their hearts seem to bang against their chest walls especially when they are moving around to perform activities. Others may disclose that they feel no symptoms or signs at all.

You will be able to know the common signs and symptoms associated with atrial fibrillation in this article. Read on to learn and share with your loved ones.

Different Types of Atrial Fibrillation

There are four known types of atrial fibrillation, and these are:

•         Occasional

This is also known as paroxysmal atrial fibrillation. The symptoms come and go. They may last for a few minutes to a couple of hours and stop suddenly.

•         Persistent

This type of atrial fibrillation means that your heart does not return to its normal rhythm. You have to get electrical shocks or medications to have your heart rhythm restored.

•         Long-standing persistent

This one lasts longer than the first two and may last for more than twelve (12) months.

•         Permanent

The abnormal heart rhythm is not possible to be restored any longer. The patient is given medications to control the heart rate.

Common Symptoms of Atrial Fibrillation

Individuals who have atrial fibrillation may experience palpitations or sensations of uncomfortable, irregular, racing-like, and flip-flopping heartbeats. They also may feel weakness and fatigue. Light-headedness and dizziness are also a common symptom. The patient may experience confusion as well. Shortness of breath and chest pain are also included.

When to See a Doctor

If you have any of the aforementioned atrial fibrillation symptoms, it is better if you see your doctor right away. The doctor will then instruct you to undergo electrocardiogram to see if the symptoms that you feel belong to the atrial fibrillation condition. What should alarm you most is when you experience chest pain as it may indicate that you are having a heart attack.

Causes of Atrial Fibrillation

Atrial fibrillation is an often and irregular heart rate that happens when the two chambers of your heart undergo mixed and chaotic electrical signals. The electrical connection between the atria and the ventricles are being bombarded with signals as they try to get through the ventricles. This then results to a wild and irregular heart rhythm. The heart rate in atrial fibrillation ranges from 100 to 175 beats per minute, wherein the normal range is 60 to 100 beats per minute. Other causes can be due to high blood pressure; heart attacks; coronary artery disease; abnormal heart valves; congenital heart defects; overactive thyroid gland; exposure to stimulants like medications, caffeine, tobacco or even alcohol; lung diseases, previous heart surgery; sleep apnea and stress due to pneumonia, viral infections or other illnesses.

Conclusion

Atrial fibrillation may increase your risk of a stroke. It is advisable that you discuss it with your doctor since atrial fibrillation, if not controlled, can weaken the heart and worst, lead to heart failure.

This is a guest blog post.

Tips for Managing a College Degree When You Suffer From Chronic Pain

Studying at college is no easy experience, but for students who suffer with chronic pain or a condition that causes them to experience a lot of pain throughout the day, it can be even more difficult. However, with a huge range of alternative and potential plans that can be put in place to help students with special needs and requirements at college, there’s no reason to let chronic pain get in the way of your academic and educational goals. We’ve put together some top tips for students who want to succeed at college despite suffering from regular pain.

Study Online

Online education is becoming more and more popular, and the good news for students is that online degrees are today widely recognized by employers and are worth exactly the same as degrees obtained from a traditional, campus-based institution. Along with this, students who suffer with chronic pain can also benefit from reduced stress due to lower tuition fees for online programs, and with a wide range of options available from nursing degrees, marketing masters or an undergraduate public health degree online from The University of Arizona, you are likely to find an online program that suits you well.

Speak to Your Doctor

As a college student, pain management will be more important than ever before to help ensure that you get the most from your studies and avoid letting your grades suffer. Without good pain management techniques, your education could begin to slip and this could lead to stress and anxiety, negatively impacting your overall health and well-being. Before you enroll on a college MPH degree program, be sure to speak to your doctor and work with them to put together a personalized pain management plan for during your time at college. You should also meet regularly with your doctor for reviews throughout your studies.

Get Educational Support

Colleges do their best to help their students succeed, therefore students who do have special needs and requirements are usually offered extra support and personalized plans in order to help ensure that they can reach their full potential. Alert your college to your condition as soon as possible so they will be able to put any plans in place quickly and will be aware of your mitigating circumstances for the future. You may also be able to get extensions on assignment deadlines or special support in exams if needed.

Know Your Limits

If you suffer from chronic pain, then it’s even more important to look after yourself when you are studying for a college degree. Obtaining a college degree will take a lot of hard work and dedication, so it’s important to ensure that you know your limits. Don’t overdo things, as this could lead to your condition worsening, which could leave you unable to work for a while. Sticking to a carefully drawn up study timetable can help you make sure that you don’t push yourself to hard and can aid in good pain management.

Share your top tips for managing college with chronic pain in the comments!

This is a guest blog entry.

How to relieve chronic pain without taking painkillers

If you have ever had to live with chronic pain, then you will know that one of the only ways to get proper pain relief is through prescribed medication, generally of a strong level. When you are feeling extreme, constant pain it is easy to depend on painkillers as your main source of pain relief, but this can become a bigger problem.

Statistics show that the number of accidental overdoses in recent years has increased year-on-year and this is a very worrying pattern. The data covers all forms of overdose, from illegal substance abuse to taking too many painkillers by mistake.

One of the reasons that people can accidentally overdose is because when people first start taking the medication, the impact on pain relief is very high. Over time and continual use, your body becomes tolerant to the drug, and you won’t feel the same pain relief due to this. This can tempt people to take more of the drugs and often significantly more than they have been prescribed in an effort to reduce their pain.

As well as the risk of overdose, becoming dependent on painkillers has a number of other problems associated with it. Becoming addicted to painkillers is a growing concern and there are an alarming number of people that this has happened to. Side effects can include sickness and diarrhea, but can also lead to increased chances of heart attack. Short-term effects show that the body can be less aware of surroundings and are advised not to drive or operate machinery on certain types of painkillers.

If you’re in the unfortunate population of people that suffer from chronic pain then you should be getting help and advice from your doctor regarding other alternatives to taking painkillers. Exercise is one of the main recommendations for pain management. If you are referred to a physiotherapist, they will be able to draw up an exercise routine for you to complete that will be specific to the type and frequency of pain that you suffer from.

Advisable exercises include swimming, walking, or cycling on an exercise bike, as these are moderate exercises with minimum amounts of weight bearing. By performing regular exercise, you can build up muscles around the body that will be able to support your joints more effectively and help relieve some of the pain.

In addition to exercise, you may be advised to try treatments such as acupuncture. This is particularly recommended if you have back and neck problems, and sometimes physiotherapists will massage or manipulate your back to try and reduce the level of pain.

The use of heat therapy can provide quick relief to areas of pain, so either a hot bath or a heat pack applied to the affected area tends to work well. If your chronic pain is related to your joints, then you can also try fish oil supplements such as Omega-3, which as well as relieving your joints, are said to have several other benefits to the body.

This is a guest blog entry.

Polluted Air, Confused Mind: Is There a Link Between Dirty Air and Poor Mental Health in Later Years?

The risks of inhaling polluted air when suffering from health conditions like asthma or lung cancer are well known and documented. But there is a growing band of evidence to suggest that certain conditions that appear later in life such as Alzheimer's Disease and Dementia may possibly be linked to polluted atmospheres too.

Unclean Air May Possibly Inhibit Cognitive Function

The link between bad air and impaired brain function is controversial, but the evidence is starting to stack up with a growing number of studies including one published by ‘Translational Psychiatry’ at the end of January suggesting that living in places with “PM2.5 exposures higher than the Environmental Protection Agency’s (EPA’s) standard of 12 µg/m3 nearly doubled dementia risk in older women”.

The study is not a short-term flash in the pan, either. It has been carried out over the last eleven years and if the finding holds up across a wider spectrum of the population, it’s believed that air pollution could eventually account for around twenty one percent of all dementia cases worldwide.

If the evidence continues to mount, then it’s believed that the connection between pollution and these conditions may lead to better treatments in the future and further improvements in cutting traffic emissions and lowering other forms of pollution from industry.

What Causes Air Pollution?

Many weather forecasts now offer information on air quality as a matter of course, but as a rule, matter such as pollen, dust, wildfires and detritus from industry can all cause air pollution which can have a detrimental effect on health especially in seniors.

When air pollutants are high, it is often advised that anyone with health concerns involving their lungs stays indoors, and there are steps that can be taken to ensure the air in your home stays clean and as fresh as possible too:

· Clean all carpets, soft furnishings and surfaces regularly with a HVAC to help minimize dirt, dust and pollen debris in the home

· Change all filters on vacuum cleaners regularly, or keep them washed and clean.

· Consider buying an air purifier or investing in a dehumidifier

· If you’re choosing new furniture, make sure any furnishings you pick are free from Volatile Organic Compounds - these are gases that are given out by older furniture and sometimes paints too.

This is a guest blog entry.

Effective Tips for Melanoma Prevention

It can be difficult to handle any type of cancer diagnosis, including skin cancer. Although melanoma is considered one of the most deadly types of skin cancer, there is always hope, even at the very end, that an aggressive cancer like melanoma can be defeated. The good news is that if melanoma is diagnosed early, it is curable. However, left undiagnosed, it can move to other areas of the body. This could lead to a very long and hard fought battle against the disease.

Cancer Treatments More Affordable

Changes in health law and policy have made cancer treatments more affordable for patients. Thus, there are more patients who are being diagnosed and treated earlier now than at any other time in history.

People were at one time afraid they would no longer have healthcare coverage if they lost their job, but professionals with a masters in health law from Hofstra Law have diligently worked within the community and with lawmakers to ensure that affordable health care is available to all who needs it, including cancer patients.

Skin cancer is one of the most common types of cancer in the United States. Estimates published by the American Cancer Society have shown that melanoma diagnosis rates have steadily increased over the past 30 years. The good news is that there are things you can do to help with the fight against cancer and you can reduce your risk of developing skin cancer by following these tips.

Melanoma Prevention

One of the easiest ways to prevent the development of skin cancer is to always wear sunscreen when you are outside. If you are able to reduce your skin’s exposure to UV rays, then you will be in a much better position to reduce sun damage and skin burn. You can apply a broad-spectrum sunscreen to protect you from melanoma.

You should also wear sunglasses when you are outside to protect your eyes from the sun. Wearing a hat will provide shade from the sun for your face. Try to reduce your exposure to both artificial and natural light.

Make regular appointments with your healthcare provider or dermatologist. Make sure you consume a vitamin D from healthy food sources, eat a balanced diet, and avoid unhealthy habits.

The ABC’s of a Potential Skin Cancer Diagnosis

Always be on the lookout for unusual growths and moles that are on your skin. Physicians and dermatologists have classified the diagnosis of melanomas based on the following factors.

•    A- Asymmetry (scan your body for moles that are ragged or asymmetrical
•    B- Border (Does the mole have a defined border?)
•    C- The color (Are multiple colors appear inside of the mole or lesion?)

Also, watch the diameter and the evolution of the mole or lesion. If it is larger than 5 millimeters in diameter and looks different to other lesions or moles on your body, you need to schedule an appointment with a dermatologist as soon as possible.

You can spread the importance of early melanoma detection by becoming more involved in your community. Educate the public and you may save someone’s life.

This is a guest blog entry.

5 Cosmetic Treatment Trends Expected to Grow in 2017

With the advent of advanced cosmetic surgery procedures, it has become super easy to iron out even the tiniest of imperfections in the human body. From lips and breasts to legs and feet, every part of the body can now be "customized" as per your specific needs. Wondering what cosmetic surgery treatments are trending this year? Read on to learn about the top 5 such treatments that are becoming increasingly popular.

Buttock Augmentation (or Butt Lift)

Celebrities like Beyoncé, Jennifer Lopez, and Kim Kardashian have long back set the trend for huge bottoms. According to the data released by ASPS, the trend has grown close to 40 percent since 2014 and more than 250 percent since 2000. Surgeons claim to notice a spike in the number of patients who are seeking buttock augmentation, so the trend seems to be gaining momentum. Among the most popular requests is the Brazilian Butt Lift, which combines the procedures of body contouring and liposuction.

Dermal Fillers

Image source: Cosmos Clinic

Many surgeons are already putting to use a new variety of dermal fillers that are designed for specific parts of a person's face. Lips, midface, laugh lines, and cheeks can now be augmented on demand. A good number of such procedures have already been approved in some countries, and soon will provide the cosmetic doctors a wider palette of treatments they can offer to their patients safely, without the need of a surgery. Injectables are in demand this year, and among them are three approved neuromodulators available in the market – Botox, Xeomin, and Dysport. According to Cosmos Clinic, prices start at $575.

Dimplectomy

Dimples are in great demand. Taking selfies has become an addiction and everyone wants to look sexy, cute, and friendly in their photographs. If you don’t have dimples to make your smile look sweet, you can get a cosmetic procedure done quickly within just an hour. Dimplectomy is a scarless procedure and requires an incision inside the cheek. Who knew it would become so easy to simply "add" dimples to your smile, and become the object of "envy"?

Leg shaping

A Vogue article that claimed that the era of cleavage is over and as women are gradually choosing to show parts of the leg, shoulder, or stomach instead of their breasts. As a result of this trend in 2017, an increasing number of patients will be opting for the cosmetic procedures which will help create the perfect legs. Procedures such as Microlipo are generally targeted to remove unwanted fat and sculpt specific parts of the legs, especially thighs, making the legs appear longer and leaner to the eyes. The treatment lasts just a few hours and is done using a local anaesthetic, so the patient is awake but experiences no pain.

This is a guest blog entry.

Pain Management- What Are Your Treatment Options?

Pain is the body’s response to injury or illness. At times, pain can become chronic and difficult to manage. There are many different types of pain management treatment options available. Each comes with its own set of risks and benefits. Let’s take a look at some of the most common treatment options and how they can help relieve your chronic pain.

Chiropractic Care for Pain Relief

Chiropractic care can help to correct joint dysfunction. When you suffer from an injury, you can develop subluxations in the spine. A functional chiropractor uses gentle manual adjustments to restore joint function, reduce pain, relax muscles, improve nerve pulse transmissions and increase circulation to the injured area.

Functional chiropractic care is more than just spinal manipulations. The functional chiropractor will take a detailed medical history, complete a biomechanical assessment to look for any issues and use a variety of imaging tests to determine the cause of your pain. Once the cause of the pain is determined, the functional chiropractor may recommend a variety of services to help ease your pain, restore joint function and bring the body back into alignment.

• Spinal manipulations – Spinal manipulations are the hallmark of chiropractic care. The chiropractor will use controlled force to help realign the spine and restore joint function.
• Exercises – Strength training, flexibility exercises and aerobic activities
• Nutritional supplements – Nutritional supplements  help to ensure the body has the nutrients that it needs to heal from the inside out. These supplements include antioxidants to decrease inflammation, increase cartilage in the joints and improve joint function.
• Herbal remedies – There are a number of herbal remedies that can help relieve pain and decrease inflammation. These remedies can be taken internally or applied topically. Turmeric, capsaicin, comfrey, devil’s claw and white willow bark are some of the most potent herbs used for pain.
• Cold laser therapy – Cold laser therapy uses non-thermal lights that pass through the skin to reach damaged tissue and speed up the healing process by increasing cellular metabolism. Additionally, this can be used to reduce inflammation and relieve nerve irritation that may be causing you pain.
• Ultrasound therapy – Ultrasound therapy uses sound waves to stimulate inflamed and damaged tissues in the body. The sound waves help to break down calcifications on the tendons to help them heal properly. Additionally, ultrasound promotes new cellular growth to repair damage.
• Electrical stimulation – Transcutaneous electrical nerve stimulation (TENS) provides pain relief by delivering an electrical current to stimulate the nerves. This causes the nerves to send a signal to the brain to scramble pain perception.

Hot and Cold Therapy for Pain Management

Hot and cold therapy helps to decrease swelling and inflammation and increase flexibility in damaged joints, muscles and tendons. Typically, ice is used for new injuries and acute pain. Heat is for older injuries and helps to loosen up the joints and stimulate new tissue growth.

Physical Therapy to Relieve Pain

Chronic pain often requires a multidisciplinary approach, including physical therapy. Physical therapy educates the patient on pain mechanisms and how exercise and massage can relieve pain, strengthen the muscles, increase flexibility and stabilize joints. Physical therapy can be used to ease chronic pain and may include many of the same disciplines used in chiropractic care, including electrical stimulation, hot and cold therapy, nutritional supplementation and ultrasound therapy.

Mind-Body Techniques and Pain Relief

Living with pain can be extremely stressful. Mind-body techniques help a patient relieve stress, reduce pain and learn to cope with their chronic pain. The most common methods used include guided imagery, hypnosis, biofeedback, meditation and yoga. These mind-body techniques help the pain sufferer to center themselves, learn to deal with their pain and relax the body so that it can heal itself.

Food Intolerance Can Be Causing Your Pain

When you suffer from food intolerance and consume the offending food, it can damage the lining of the intestinal tract and lead to toxins, waste and undigested food particles to enter the bloodstream. When this occurs, inflammation throughout the body can occur, resulting in chronic pain. Healing the gut by following an anti-inflammatory diet and taking probiotics can help to relieve the pain you are experiencing.

Chronic pain is a pain! It is a response to an injury or illness in the body. However, sometimes the pain signals get stuck in the on position after the injury or illness has passed. When this occurs, you need to find a way to heal the body and relieve pain. These methods include chiropractic care, hot or cold therapy, correcting food intolerances, using mind-body techniques and physical therapy. With a multifaceted approach, you can relieve chronic pain and begin enjoying life again.

This is a blog post by Vishal Verma

Oral Myofunctional Disorder And How Enrolling In Speech Language Therapy Can Help

Orofacial myofunctional disorders occur when the tongue, lips, or jaw procure abnormal or exaggerated movement – impairing a person’s ability to speak or even swallow.  A common example of this disorder is ”tongue thrust”, where the tongue rests against or between the teeth during swallowing instead of lifting up into the roof of the mouth.

While many orofacial myofunctional disorders (OMDs) are learned, or develop out of habit – they can cause a lot of stress; diminishing the quality of a person’s interactions with the world as well as impeding on their overall health. These irregular activities of the mouth can contribute to more serious dental problems such as an incorrectly positioned jaw, or teeth.

Though oral quirks such as tongue thrust or thumb sucking are common in infants, they tend to disappear by early childhood. However, 81% of children who suffer from speech-language difficulties do so from an underlying OMD. If the issues remain unaddressed, they can follow a person into adulthood and become that much harder to correct. When an OMD is caused by upper airway constrictions, obstructions, or infections, a doctor may be the first to notice. It may also be caused by low body tone, imbalance in dental growth (often caught by a dentist or oral hygienist), or inadequate development of facial bones or muscles in the head and neck.

While a dentist or doctor may notice the physical repercussions, it’s always better to catch an OMD before it starts causing more serious disruptions. If you suspect that your child may be suffering from an OMD, a Speech-Language Pathologist can help asses what’s causing it, then work with the client to become cognisant of certain tendencies so they can overcome them.

If you are looking for a speech therapist in Toronto, there are a number of solid options. One such choice is Simone Friedman SLS located conveniently in the west end and offering personalized treatment for people suffering from OMDs occurring habitually, due to physical abnormalities, or as a result of a developmental disability.

A trained Speech-Language Pathologist works with clients on their pronunciation, articulation and tongue movements when speaking, as well as to subdue the core issue which may include incorrect mouth posture, speech sound errors or a swallowing disorder. Techniques for therapy may include increasing awareness of the mouth, facial muscles, and postures of the tongue. As well, they will work with the client to improve muscle strength and coordination, speech production, and correct swallowing patterns. If speech malfunctions are the cause of habits such as lip-biting or thumb sucking – a therapist will focus treatment to eliminate these behaviors first.

Regardless of its initial cause, the development of an OMD can interfere with a person’s ability to communicate, their comfort, as well as their health and well being. The earlier a client can seek out treatment, the sooner they can identify the core issues obstructing speech and other functions. Contact a Speech-Language pathologist today to provide your loved one with the attention they need to re-establish their normal.

This is a guest blog entry.

Living an Independent Life Throughout Retirement

Creating an independent life after retirement is a significant concern of people as they begin planning their future. There are several components to ensuring one can live the life they wish well into their retirement years. Physical safety and home security are one of the first items that should be addressed.

Then the focus should move to staying connected to friends and family in distant locations as well as a plan to remain active within the community.

Home Security

Living in a secure environment becomes something that becomes more complex as one ages. In addition to the real need to protect the home from intruders, there is an added requirement of protecting one’s self from the home. Many homes are designed in such a way as to be perilous for those with decreased mobility, agility, and eyesight.

Creating a more secure home environment can be accomplished with a series of small changes. Changing the handles for doors, cabinetry, and plumbing fixtures to levers increases accessibility throughout the home. Floors should be made slip-resistant through the application of no-slip pads under area rugs or the installation of low-pile carpeting. Bathrooms can be made safer by installing hand rails for shower areas and near toilets.

A popular option for ensuring one’s ability to reach help should an emergency occur are medical alert systems. These types of systems connect a wearable device wirelessly to a central hub that can alert a call center that has a protocol in place for each customer. The customization helps ensure the right people are contacted for each situation.

Staying Connected

Technology has evolved significantly over the past several decades. What once required a room of computer servers can now be accomplished more quickly and with a better user experience on a smart phone. It is expected that in the coming decades, technology will further evolve and become more integrated within our daily lives.

A popular gaming console is already being used to help seniors stay connected with friends and be more physically active. Most consoles have the ability to link players in different locations to engage in activity based games. The breakthroughs in virtual technology could make the experience even more interactive and immersive.

Staying connected to friends and family members spread out across the country is also easier with technology. Video phone calls are now possible on phones and computers with perfect clarity. The face-to-face connection allows all those involved in the conversation the ability to read body language and facial expressions which increases the level of enjoyment and understanding experienced.

Social Interaction

Social connections are extremely important for seniors. Staying connected to friend and family members is critical for happiness levels but having a connection to the community is far more important than many people realize.

As one nears retirement, they should begin examining the communities in which they are considering retiring. Public transit, community events, and access to preferred hobbies are all important aspects of cultivating a thriving social life post retirement. If those social activities that one enjoys are located far from home, they will become increasingly difficult to participate in as one gets older.

Technological advancements have made it easier than ever to remain active and independent well into retirement. A little advanced research and preparation can create a smooth transition between working and retirement and ensure individuals are living a life they love.

This is a blog post by Nancy Evans.

Why Social Work is a Valuable Career to Get Into

Social workers provide a range of valuable services, which can often improve the quality of life experienced by their clients. By helping others with a range of issues such as adjustment issues, social workers are dedicated professionals whose work enables them to make a real, positive difference in the world.

As a career, social work offers a range of unique challenges, experiences and opportunities to those who pursue it. Here are just some of the main reasons why social work is a highly valuable choice of career.

High Demand

Social work is a profession that is currently in high demand, according to the U.S. Bureau of Labor Statistics, which reported that over the next seven years, demand for social workers will be growing at a rate faster than the average. Higher demand for skilled professionals can often result in better wages for online MSW graduates, and with social work jobs expected to grow by 27% by 2022, there’s no better time than the present to start your journey down this exciting and rewarding career path.

Various Opportunities

One of the interesting things about being a social worker is that there is a variety of job titles to choose from. Social workers will often specialize in one or more areas of the profession, for example working with families and young people, working with past offenders, or even working with the elderly. With a masters degree in social work online, you can choose from job categories such as working in Children’s Services with families, children, working and in schools, working as a mental health or substance abuse counselor, or working as a social worker in the healthcare industry.

Rewarding Work

Although social work is a great choice of career that can provide you with a good salary and an assortment of opportunities for the future, the main thing is that it can be a very rewarding and satisfying career. As a social worker, you will be working closely with individuals who are in need of support, for example children going through tough times or elderly people who are finding it difficult to adjust to new circumstances. Being there for these people and offering them your support is what makes social work such a rewarding profession.

Independent Work

If you are an independent worker and enjoy doing things autonomously, such as studying for your MSW online, social work is a great choice of career for you. Most social workers will be allowed a large degree of independence when dealing with their clients and providing services, and clinical social workers are able to run their own practices, enabling them to have full control over their office hours, working environment, clients, and more. Typically, social workers in all positions enjoy a great deal of flexibility at work, so if you need a flexible work schedule and prefer to be trusted to get things done on your own, this career is well suited to you.

Social workers are vital professionals who help people in need to achieve success. These are just some of the reasons why social work is such a valuable choice of career.

This is a guest blog entry.

The harsh truth about blue light – why you need to be careful?

We all are very much aware of the fact the harmful UV rays of the sun can cause severe damage to your eyes and that your eyes need to be protected from them. But have you ever contemplated about how harmful blue light rays can be for your eyes? Let’s talk about this and find out today.

In almost 99% cases, most of our work hours are spent in front of a computer screen on a day to day basis. According to recent studies and researches, as much as 60 out of 100 people have a habit of spending close to 6 hours or more every day staring at a digital screen at the office or at home.

So what exactly is blue light? Blue light is nothing but a certain color in the VISIBLE LIGHT SPECTRUM, which is easily visible to the eyes of humans. The main constituent of light is electromagnetic particles that can travel in certain waves to reach our eyes. The range of these waves is in strength and length and they usually emit a lot of energy. In all actuality, the highest amount of energy will be emitted when the wavelength will be at its shortest. The wavelength is usually measured in NM or nanometers, which is equal to one-billionth of a standard meter in the standard metric system. Each and every wavelength comes in different colors and is classified into x-rays, gamma rays, visible light, radio waves, infrared light, and UV rays or ultraviolet rays. The entire electromagnetic spectrum is made of these categories.

But, among all these categories, the visible light category is the only one visible to the naked eye, and also the category that our eyes are sensitive to. The visible light category of the electromagnetic spectrum is usually further categorized into seven specific colors, namely, red, orange, yellow, green, blue, indigo and violet. Among these, blue light has the highest energy level and intensity owing to its short wavelength, and hence over exposure can be harmful to human eyes.

So where is blue light emitted from? In all actuality, blue light is present all around us, wherever we are, and wherever we go. The biggest source of blue light is the light that travels from the sun through our atmospheric layers. But other common sources of harmful blue light are TV screens, computer screens, laptop screens, tablet screens and smartphone screens, LED and fluorescent lighting, and various other electronic devices.

When you think about it, blue light can actually be found any and every where you go. Usually the rays of the sun with short wavelengths and high energy frequency usually collide with air molecule to create blue light dispersion. Hence, our sky looks blue from the land. Blue light is usually used by the human body to regulate the natural wake and sleep cycles that allow humans to function properly. This phenomenon is known as the circadian rhythm, regulated by blue light. But blue light has some ill-effects as well.

Owing to the high energy frequency of blue light, the flicker rate is much higher than any other color in the spectrum, which causes diffused clarity, affects sharpness, and creates contrast related problems that might damage one’s vision in the long run.

This is a guest blog entry.

Five Medical Solutions For Snoring

Blame it on the ever increasing pollution levels or the drastic lifestyle changes, but snoring has become a common problem among people today. However, if waking up to your spouse’s loud snores has now become an everyday occurrence, it is high time you did something about it.

Snoring happens when your body is unable to draw air through the nose. As a result, you start breathing in through the mouth and can inhale harmful germs, dust, and other impurities.

From common cold to dust allergies and obesity, there are many reasons behind this sleeping disorder. Let us look into some practical medical solutions to curb snoring and sleep better at night:

1. Anti-Snoring Devices 

Snoring happens when you cannot breathe properly when asleep. This usually occurs when your nasal passage is blocked,or the throat muscles have closed down upon the air passage. Either way, the bottom line is that it restricts the air flow in your body thereby causing deep vibrations and uneasiness. There are many anti-snoring devices in the market that you can try, right from nasal sprays and dilators containing medicated liquid that can be directly sprayed into the nose, also chin straps and breathing aids that uphold your jaws and keep the tongue from falling back. You can even try nasal strips that have to be worn over the nose while sleeping. It opens up the nasal passage allowing more air to pass through them freely.

2. Natural Remedies And Exercises 

Other than the anti-snoring aids available in medical stores there are a few natural homemade remedies as well that can treat your loud snores. For starters, try simple exercises and yoga asanas that open up the air passage and help you reduce weight. You can also use some herbs and natural ingredients to curb your loud snores. Peppermint, Tulsi, and ginger are some common remedies for a blocked nose. Even simple yoga asanas such as the Yoga Nidra and pranayama help to flush out the harmful toxins from the body and straighten the diaphragm. Regular workout and meditation keep your blood pressure and stress levels in check thereby helping you sleep better at night.

Anti-Snoring Treatment Can Lead to Restful Sleep

3. Medication For Curing Sleep Apnea 

If all natural remedies fail, your doctor might recommend anti-snoring pills and other medication that would help you sleep well at night. Medicines and drugs are usually offered to patients who do not respond to conventional oral appliances. Anti-snoring pills such as antihistamine, breathing masks and palatal implants are other medical solutions to snoring that you can adopt. Wearing breathing masks over the nose serves the dual purpose of clearing the nasal passage and holding your chin up to prevent the jaw muscles from sagging in. Palatal implants, on the other hand, involve inserting of braided strands of polyester filament that harden over time up your palate and reduce your snoring.

4. Surgery

In case all your self-applied homemade remedies fail, the only option that you can turn to is surgery. Remember, surgery is the last resort that offers a permanent solution to all your breathing problems. Don’t worry though; no one is going to rip off your throat.

The recent advancements in the medical field have simplified complicated surgeries. In the traditional surgery, uvulopalatopharyngoplasty (UPPP), you are given general anaesthetics as the doctor tightens the tissues around your jaw and throat. However, because the process is extremely painful and risky, surgeons prefer the quick and efficient laser therapy for treating sleep apnea.

In this treatment, a small beam of the laser is used to burn the extra fat and sagging tissues in and around your jaw and chin. Radio frequency tissue ablation or somnoplasty is another pain-free surgical treatment where doctors use small amounts of low-frequency active signals to reduce the fat accumulation in the chin.

5. Lifestyle changes you can apply

Making a few simple lifestyle changes goes a long way in ensuring a trouble-free uninterrupted sleep at night. Easy and effective measures such as avoiding alcohol, cigarettes, and other addictions, following a healthy diet, exercising daily helps you sleep better at night. Consult a nutritionist or your general physician to know more about the workout regime and diet plans you can adopt.  


Danielle Ward

How to Determine Whether You May be a Victim of Medical Malpractice

People trust their doctors to not only give them sound medical advice, but also to inform them of the best treatment options currently available. In fact, patients rarely even refer to other doctors for a second opinion, even if they have been diagnosed with a serious illness.

It can be very difficult to know when a doctor has made an honest mistake that could not be avoided versus when a case of medical malpractice or gross neglect has taken place, unless you’ve enrolled on online FNP programs or obtained a law degree.

Not only do most patients want to avoid insulting their doctors by asking too many questions, they also do not want to risk damaging their relationships with their physicians. The best way to tell if you have experienced medical negligence is to have your case looked at by an attorney, but here are some of the primary clues you can look for when you want to try to figure out what your next move should be.

When an Illness Goes Undiagnosed

If you are serious about your health, you should be scheduling appointments with your primary physician for routine checkups at least once a year. People who have chronic or lifelong medical disorders may find more regular medical screening may be necessary. During each annual medical appointment, you should be discussing all concerns you have with your doctor, and you should also be receiving expert medical advice and suggestions on any treatments or changes needed. If you have discussed ongoing medical issues with your doctor or the family nurse practitioner at your doctor’s office and not received any sort of helpful suggestions, you may be being medically neglected.

Insufficient Medical Treatment

Even if a doctor provides helpful suggestions and orders a course of treatment aimed at alleviating your medical issues, your feedback and recovery always need to be taken into account. Not all treatments are going to work on patients in the same manner, in which case physicians need to try other methods out or send their patients to medical specialists for further evaluation. Additionally, if a medical treatment is not working to your satisfaction, it could be a sign that a more serious issue is going on. There aren’t specific guidelines on how long a doctor should wait to see if a specific treatment is working, but it should become evidently clear to your physician when the route being taken isn’t going as planned.

Serious and Avoidable Medical Complications

Remember that doctors are not always able to anticipate every type of health complication that may arise during your lifetime. This is why you should discuss any and all symptoms you are experience with either the FNP or your doctor as soon as they occur, and always schedule a doctor’s visit if you feel that your health is at imminent risk. Otherwise, medical complications that occur as a result of misdiagnosis or medical neglect are both serious and unethical.

The fact of the matter is that the majority of people would much rather be able to talk to their doctors about their concerns rather than to need to consult with an attorney about suspected cases of medical malpractice. If there are things that are bothering you about the way your doctor has been treating your illness, speak up and wait to hear his or her reasoning. After that, you can decide if you need to talk to an attorney.

This is a guest blog entry.

Laser Hair Removal Treatment

Many have had difficulty trying to choose the best option for hair removal. One important option for people to consider is laser removal treatment such as the services offered by Colaz Advanced Beauty Specialists.

Laser hair removal treatment can quickly, safely, and effectively eliminate unwanted growth and hair follicles from various parts of the body. Here are some other benefits of laser hair removal treatment.

It removes your hair permanently

Laser hair removal treatment is effective at permanent unwanted hair removal. After only a couple of treatments, you can flaunt your new and improved smooth skin that is free unwanted hair.

It requires little time

Laser hair removal treatment is quicker, allowing you to get on with your busy day. The quickness of the procedure is largely due to the power and precision of laser technology at efficiently removing unwanted hair. Of course, larger areas of unwanted hair will take longer to remove for any procedure, but laser hair removal treatment will accomplish this more effectively than some quicker procedures.

Less ingrown hair

Ingrown hair can develop after waxing or shaving your body due to uneven breakage of hair tips when removed. Ingrown hairs can be painful and cause infections. Fortunately, laser hair removal treatment can destroy ingrown hairs at the source.

Less invasive

Laser hair removal is another non-invasive cosmetic method. Although the treatment can be painful, the degree of discomfort depends on how much hair needs to be removed, the area of the body where the hair is located, the skill of the laser operator, and the person’s pain tolerance level. Some individuals chose to use topical anesthesia to decrease the level of discomfort.

Ease of access:

Laser hair removal treatments are performed at therapeutic spas in most parts of the world.

Side effects

Side effects of laser hair removal treatment are usually brief. Side effects typically include itching, redness, and swelling, although these generally do not last for more than a few days. In some cases, patients may experience hyper-pigmentation.

An example of effective laser hair removal treatment

Lumenis LightSheer is the most progressive treatment available for the viable removal of unwanted hair. The technique uses advanced technology for rapid hair removal that does not require use of a topical anesthetic. You can continue general activities immediately treatments are over. There are other laser hair removal treatments available.

How does the area respond to treatment?

The response of any area of unwanted hair to treatment will differ from patient to patient depending on various factors such as the amount of hair involved and the patient's skin type. After an initial consultation, the patient is typically be informed of treatment expectations.

Before treatment

It is typically recommend for people undergoing laser hair removal treatment to avoid removing hair via tweezing, waxing, creams or lotions, or electrolysis (electric hair removal) six weeks before treatment. It is also typically advised not to tan the treatment regions for four weeks before treatment. Abstaining from self-tanning products two weeks before treatment is also usually suggested. The treatment team at a laser hair removal center will provide a detailed list of do’s and don’ts before the procedure takes place.

After treatment
Some redness and swelling in the area of hair removal is typical and may feel like sunburn. This sensation ought to resolve after a few hours to a few days following treatment. Applying 30 SPF sunscreen every day over the treated territory is typically recommended. The treatment team will provide you with a list of topical solutions after the procedure(s) to help your skin heal. If the underarms are treated, it is typically recommended to avoid applying antiperspirant until told otherwise. Obviously, try not to pick, scratch, or tweeze the treated zone is a good idea. Applying 1% hydrocortisone, aloe vera, and/or ice to the affected area until redness vanishes is another useful treatment technique after laser hair removal treatment.

This is a guest blog entry.

Simple Daily Habits to Transform Yourself in 2017

Not every New Year’s resolution needs to be out of reach.  In life, the smallest changes can make the greatest impact on your life and the lives of those around you. You don’t need to climb steep mountains or have the fattest paycheck to achieve the happiness of accomplishment. 

After all, a resolution is about improving yourself and your well-being. If you are going to go out there and train for that marathon, then good for you! Perhaps you’re going to commit to reading a new novel a month. No matter your resolution, there are simply daily habits that can help you transform your life in the New Year.

Find something about yourself that you love

When we think of resolutions, we think of change.  Change is good, but it is important to keep in touch with who you are and what you want to change.  When you think of your resolutions, ask yourself: “Why do I want to change this thing about myself?” Reflect upon it, and discover whether this is something you want for yourself or is it what other people or society expects of you.  Write a list of ten things you like about yourself.  You do not need to share it with anyone, but keep it in a safe place where you can revisit it when you need to.

Small Changes in Diet

Don’t be intimidated by the idea of a diet. Most people do not need to make an entirely drastic change in their daily food intake to remain healthy at first.  Take small steps in reducing certain things you eat, such as excess bread or artificial sugar. There are major benefits to small changes in your daily meals; cutting down on chocolate and other dairy products may help clear up your skin, while reducing your soda habit could result in much improved gut health. Truthfully, a large part of our health has to do with what we eat. Find a healthy balance for yourself. There are many diets out there, so find one that is reasonable and that you can stick to.  It may be wise to visit a nutritionist who can create a diet to fit your needs.  Take a diet one step at a time so that overtime your body will adjust and actually crave the healthy foods you need.

Get Active

Physical activity need not be overly strenuous.  A simple routine that involves movement of any kind is good for your body.  If, however, you seek to change your physical appearance, keep in mind that you’ll plenty of dedication and tenacity. Instead of going for something extreme, try an activity you will enjoy.  You don’t need to experience a lot of pain to get in shape. Some people find that yoga or weight training is right for them.  Just like with diet, you can rewire your brain to enjoy healthy exercise.  Or better yet, some people find that adjusting their body to fitness that they will find the inspiration to train for something more challenging like a backpacking trip.  Exercise is not just for your body—it’s vital for proper mental health. If you need to start with baby steps, consider investing in a Fitbit and learn to become more active in your everyday life.

Get Out of Your Comfort Zone

Not everyone can afford a first-class trip to Europe or sign up for a safari in Zimbabwe, but you’ll be surprised at what you can do if you get out of your comfort zone.  Maybe that means just stepping off the beaten path and travelling to a different town.  If you are shy, maybe it is about overcoming your shyness to build relationships with others.  On the opposite end of the spectrum, if you have unhealthy relationships in your life, it may be time to step out of your comfort zone and distance yourself from toxic people.  Whichever path you choose, do something different to make 2017 a memorable year.

This is a guest blog entry.