Blog Maintaining Mental Health at Work

Maintaining Mental Health in Your Work Environment

Work can be like your second home. You spend most of your time during the day, if not all week, contributing to fulfilling your company’s goal and/or job requirements. Being that this may be your career choice, you should enjoy what you do and work should not take away from your happiness. With these few mental health advice, hopefully, you can get a push to train your mindset to enjoy your work environment for your own happiness and wellbeing.

Let’s start here…

  • Building relationships with your co-workers is important. This allows the workplace to feel comfortable and friendly. Healthy relationships establish an inviting atmosphere to share personal concerns and relate to others, who may have similar feelings that can build a support team with one another.
  • Getting fresh air or a little sun exposure can uplift your spirits. “Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin,” according to Health Line article; “Serotonin is associated with boosting mood and helping a person feel calm and focused.” Try to incorporate small work breaks outside to restore your energy and refresh your day.
  • Get well-rested. Exhaustion can contribute to sadness, fatigue, loss of energy or lack of motivation. You should wake up in the morning feeling refreshed and ready to tackle your day, not wishing you had an excuse just to fit in some extra hours of sleep! Read our Nova blog for great tips to achieving a good night’s rest.
  • Communicate effectively with your manager or employer. We are all human and might have some bad days or need a mental health day to ourselves. If you’re feeling down or not yourself, respectively, express to your boss about your concerns and take a day to restore your mental health. That way you can return to your daily responsibilities or job with refurbished positively thinking to be productive.
  • Try out different activities outside of work that will help or contribute to a healthy mind. Things such as yoga, establishing a new workout routine, walks outside, more time with loved ones or maybe pick up a painting or cooking class. Get involved with anything that you feel will make you make and feel great about yourself.

When you take care of yourself, not just physically but mentally too, you are able to treat loved ones or co-workers around you at your best capabilities and contribute to your work confidently without it feeling like a burden or it taking away from your peace of mind. If you feel like you may need extra guidance with restoring your mental wellness, reach out to a certified physician who will be happy to assist you with your needs and provide you with a proper plan. Health is Wealth!

oral care; healthcare; holiday tips

4 Oral Health Tips for the Holidays

Nothing like going to the dentist and leaving with fresh breath and cavity-free! To maintain those healthy teeth, your dentist might advise you to stay away from those surgery drinks and tasty treats. With the holidays approaching, that could sound like torture. Keep calm, with these few oral tips; you can indulge in all those holiday sweets without encouraging any new toothaches.

Don’t overindulge with the sweets. If you can help it, limit your intake of sugary foods and desserts. According to Healthline, “a select group of harmful bacteria produces acid in your mouth whenever they encounter and digest sugar”. This process is known as remineralization, unfortunately, the acid from those sugars is breaking down the tooth enamel. This is the outer layer of protection for your teeth; when this is broken down over time, you are prone to developing cavities. You don’t necessarily have to give up the sweets, just enjoy in moderation.

Drink water often with and in-between meals. Water is a great way to rinse and wash away let over food lingering in your mouth, around your gums and tongue. It may not be as effective as a mouth wash, but water doesn’t contribute to the harm of your teeth enamel as it is flushing away leftover particles before they stick.

Try to brush after each meal. It is recommended to brush your teeth at least twice daily. But, during the holiday season, it can be good to strive to brush more often given that you are in taking more food and beverages. In the New York Times, article, it is advised to wait at least 20-30 minutes after eating before brushing your teeth. Remineralization occurs after sugar enters your mouth and brushing your teeth too soon can speed up that process.

Floss often, if a toothbrush is not accessible at the moment. Of course, it is not likely to keep a toothbrush handy in your pocket, but it could be easier to travel with some floss. Along with drinking your water, floss also is a convenient option to remove leftover food trying to settle in-between your teeth. “More than 500 bacterial species can be found in plaque”, according to the American Dental Association; “Cleaning between teeth removes plaque that can lead to cavities or gum disease from the areas where a toothbrush can’t reach”.

Yes, it is possible to maintain a healthy smile during the holidays. You can happily give into sweet sugary temptation as long as you continue good dental hygiene practices. If you have any additional concerns or need more oral advice, reach out to your dentist for their expertise.

6 Exercise Tips for Moms

Being a mom can be the most rewarding job but also the most exhausting. You are not only trying to balance your day to day routines, but you’re also making sure the family stays on schedule. As busy as you are, you may tend to think, how in the world are you going to fit an exercise routine when you can barely fit in the time to do laundry? With a little determination to incorporate physical health into your crazy routine and a few pointers to assist, all is possible, momma!

  1. Create a schedule. Keeping your family on a schedule also keeps you on a schedule. A daily schedule can prevent the feeling of frustration and overwhelming and can help form good habits all while prioritizing your time efficiently. Once you create a consistent routine that fits everyone’s needs, the easier it will be to squeeze in a workout.
  2. Prepare the night before, so you are not rushing in the morning. When rushing, you may forget items or tasks to do that may affect the remainder of your day. Key things to prepare could be your favorite smoothie, lunch for the family, and everyone’s clothes for the next day. Try pre-packing a workout bag, to eliminate one less worry before your workout session and reduce potentially wasted time.
  3. Workout before the day starts. This is the time to get away, energize and mentally prepare yourself for your long active day. In New York Times article, Heather Milton, an exercise psychologist for New York University’s performance lab, adds, “Morning workouts tend to be completed by those who prefer to check exercise off their list for the day before the rest of the daily to-do’s, children’s needs, busy gym or decrease in motivation hit them”.
  4. Don’t make your workouts long. When keeping your workouts to a minimum, your ability to stay on your morning schedule is effortless.Healthline.com explains that 30-minute high-intensity interval training (HIIT) burns more calories all while shortening your workout time. A physical health journal study from NSCA found that HIIT, “burned 25-30% more calories than other forms of exercise”.
  5. Include your kids, sometimes. Every parent’s daily routine is different; you may not have many opportunities or enough time to be apart from your children. A few workouts to consider could be outdoor walks or runs, workout groups or even mommy and me yoga. By having an interactive workout with your children, can establish new intimate bonding time. Another great benefit runners world article elaborated was on physical active mothers being an influence on their children to being more likely to be active, as well.
  6. Set goals that include incentives, not just for self, but also for your kid(s) too. As a parent, you tend to put your children’s needs before yours. To prevent a possible guilty conscience from just rewarding yourself, include your kids such a tasty treat to frozen yogurt.

Working out keeps you active, fit, energized, and increases your stamina. All beneficial aspects to having a productive day being the busy parent you are. These tips are designed to help, not just busy moms, but everyone in creating a healthful routine that best fits your personal life needs.

Aloe Vera is More Than a Plant, It’s everything!

Aloe Vera is one of the few plants with many talents! It is utilized and idolized in many industries such as beauty, health care, food, and toiletry. The Aloe Vera plant is easily identified by its long vibrant green leaves, and when the leaf is cut open, it contains slim-like watery gel. This is good stuff!

Aloe Vera is a high demand plant in the market estimating $13 billion a year in global trading according to an NCBI study. The plant is originated in South Africa, where it was discovered about 16 million years ago. Since then, its awareness of its uniqueness has been spread across the world.

If there’s a problem that needs fixing, aloe vera is your guy…well plant.

Aloe Benefits

  • Treats skin conditions – Aloe Vera gel is an excellent solution to healing sunburns, small open wounds, eczema, and even treating acne. The amusing and famous actress, Drew Barrymore, is a die-hard advocate for aloe Vera in her skincare. In a Women’s Health article, it elaborates over Barrymore’s social media post that received traffic after demonstrating how raw aloe Vera erased her red blemish in just a couple days! “The plant hormones auxin and gibberellins, for example, promote growth and play a role in wound-healing response” explains board-certified M.D., Lauren Fine, in the article.
  • Great source of antioxidants -Aloe Vera is filled with many vitamins and nutrients such as vitamins A, C, E, folic acid and many other minerals. It is best to consume by drinking aloe vera juice. According to Healthline, “Aloe Vera is one of the only plant sources of vitamin B-12, too.” B-12 helps maintain healthy blood cells and restore energy, which can be difficult for people who are vegan or vegetarian because B-12 is usually consumed through animal-based foods.
  • Helps Regulate Digestive system – Aloe Vera is great for resolving complications with constipation, reflux, heartburn, &, etc. by promoting good bacteria in the gut and soothing skin tissue lining in the stomach and the esophagus. Medical News shares in its’ informative article that aloe vera is an established “natural laxative” and this effect come from the plants’ external compounds known as the anthraquinones.
  • Great for nourishing hair – Aloe Vera is great for treating a dry scalp such as dandruff. Simply message the aloe gel into the scalp or even cover all the hair like a mask. The plant is water-based, so it can be very hydrating for your hair.

When using aloe vera externally or internally, try to gravitate to fresh organic products. To receive all the great benefits the plant has to offer, it is ideal stray away from those that have added chemicals or are colored, as safety awareness. For additional facts or concerns for incorporating aloe vera into your routines, don’t hesitate to ask your trusted doctor for what’s best for your health.

Practicing Good Hygiene in Your Work Environment

Maintaining a clean and safe workplace can lead to a more productive environment for everyone. The last thing employees or guests want to question is if the facility is clean or feeling too uncomfortable to be present.

Hygiene Tips for Work

  • Wash hands with soap in between meeting clients and patients. Wash hands after using the bathroom facilities, before and after preparing food or drinks. The Centers for Disease Control and Prevention recommends a minimum of 20 seconds for cleansing your hands to ensure germs are significantly removed.
  • When coughing, yawing, or sneezing cover your mouth and nose with a Kleenex or turn into the inside of your arm. This way you are keeping germs to yourself instead of spreading them through the air or your hands.
  • Wipes down workspace at best once daily; this includes the mouse, keyboard, phones, and surface areas.
  • Keep hand sanitizer at your desk. For other reasons, you are not always able to access soap and water; CDC advocates using hand sanitizers with at least 60% alcohol.
  • Fresh breath. Since you are not at home to brush your teeth after meals, carry gum or travel size mouth wash with you.
  • Wash work clothes before wearing them again to get rid of any germs or dirt, even if it’s not visible. The National Health Service UK acknowledges clothes as being one of the most common ways germs are spread. Bacteria naturally come from our own body then onto our clothes which can easily spread to others from small actions such as brushing against an object, sitting close or near a coworker.
  • Practice keeping public shared areas clean and sanitary after each use—bathrooms, breakrooms, conference rooms.
  • Report any symptoms or illness to your employer.

Many companies have their own work hygiene policies for employees to abide by, but it is always good to refresh good practice tips every so often. You may consider putting up reminders in public areas such as the bathrooms, break rooms or even coordinate mini staff meetings. By positively reinforcing good hygiene, you can mold employees into developing thoughtless cleanly habits.

How to Make a Sore Throat Feel Minor with a Few Helpful Tips

A sore throat is, oftentimes, the first sign you notice that sickness is approaching. To some, this could be the worst part of being sick due to your throat hurting and being so sore that it is hard to eat or drink! With the insight of a few out many helpful remedies, you can avoid a sore throat from ruining or putting a halt to your day.

Sore Throat Remedies 

Humidifiers add moisture to the air, and with a sore throat, you may experience dryness which contributes to the pain and irritation when you swallow or talk. Adding a few drops of your favorite essential oil can help enhance your benefits. If a humidifier isn’t at your convenience, you can prepare a hot shower; close the bathroom door and meditate in the steamy air.

Honey used for healing! Honey is one of many traditional methods of naturally treating sore throats. In the NCBI research article, results verify that honey is an exponential source to healing wounds; therefore the process of healing your sore throat can be increased as well. Honey can be added to your favorite tea, in hot water or even consumed by itself.

Peppermint Tea has many antiviral benefits to help treat and restore a healthful throat. Peppermint is great for adding a cooling effect to soothe inflamed throat tissue and reduce pain caused by swelling. You can either purchase packets off peppermint tea or boil peppermints in hot water.

Drink plenty of fluids. Staying hydrated is key when experiencing a sore throat. Medicine Net notes that “staying hydrated can help ease congestion, thin mucus secretions, and keep the throat moist.” By consistently drinking water, you are preventing the feeling of itchiness and preventing your throat from drying and cracking.

Try to stray away from caffeinated and sugary drinks or foods until your symptoms are cured as these can promote dehydration.

Sleep till you can’t sleep anymore! According to the Chicago Tribune, sleep is when “your body can make more white blood cells that can attack viruses and bacteria that can hinder the healing process.” Sleeping is the time your body restores itself and works over-time to repair its health levels.

And with a sore throat, the less talking, the better!

Popsicles! Ice-cream! Having a sore throat doesn’t have to be the worst thing as you have the excuse to eat as much ice cream or popsicles as you want. This a great option to remaining hydrated and the super coldness helps numb the throat to soothe the pain.

If your sore throat does not improve after a few days, seek out to a doctor to suggest any different over-the-counter or prescribed medication to help target treat your symptoms. I hope everyone stays happy and healthy this fall!!

A Bug Proof Guide Before the Winter

With fall here and the cool weather is coming! That may mean no more worries about outside bugs, but make sure they are not getting warm and cozy in your home.

Insects tend to migrate to temporary shelters, where they can sustain life. Often times, this can be in spaces in your home. Terminex informs us that bugs such as cockroaches, ants, spiders, and mosquitoes cannot withstand extremely cold temperatures given that their bodies are unable to produce heat. This could be the answer to why your pest control calls are more frequent during the fall/winter season. To avoid a new roomie, there are effective approaches to prevent or illuminate this issue.

  1. Bug proof your home before they invade. Go around your home and seal any cracks in the walls, doors, and windows. Get rid of old boxes, clothes, or food that might attract a cozy home for pests. It might be a good idea to spray outside your home and trim nearby trees or bushes.
  2. Research the bugs you notice, so you can have a good idea of why they are coming and how to wipe them out quickly. Not all bugs come for the same reason. According to U.S. News, most bugs intrude for shelter, food, or simply by accident. Once indoors, some may stay for a different reason. U.S. News gives the examples of the brown recluse spider; these critters prefer the dark and stay in closed spaces such as boxes or under papers. The solution to limit the time spent with these spiders would be to practice picking up things off the floor and putting them away.
  3. You should clean frequently. Bugs love mess for their ideal home. Try to sweep, wipe down surfaces regularly, and keep trash thrown out or sealed in bins. Avoid boxes in your home and clothes on the floor or pest may consider the darkness and warmth as shelter.
  4. Keep food put up and stored in sealed areas. Pest USA describes food “as an open invitation” for bugs in your home, so avoid providing a buffet-style feast. As stated in the ThoughCo. Article,” Scientists believe that insects use chemical smell and taste cues…” These cues are sensed by their antennas as a way to reach food or other insects. By eliminating food odors, you are able to limit a source to a possible infestation.
  5. Keep areas in your home dry. Water is one of the three essential elements bugs need to survive.  Pestworld.org suggests that a kitchen or even a bathroom is the “ideal nesting sites for rodents.” As the air outside becomes cooler and dryer, bugs are attracted to pleasant moisture areas such as faucets, showers, kitchen cabinets or near cooking appliances.
  6. Inform your landlord or local pest control of the unbearable problem in your home. Even after all the research and adjustments, some bugs just require a little more push from a professional exterminator. According to peststrategies.com, like mice, bugs such as cockroaches are known to carry unknown diseases. Even if you notice just one, it is best to take the necessary precautions to protect you and your family’s health.

You are the bigger person in this situation, literally. So, don’t let a few bugs ruin your winter plans. Everything and one has their own place in the world and your home for bugs should not be one of them. It is common for bugs to appear in your home, but whether they decide to stay and reproduce is up to you. The key is identifying and removing the source of the problem in the most efficient and quickest way possible.

Breast Cancer Awareness Month

In October, we wear pink! Each year, October is presented as breast cancer awareness month; an annual campaign to spread awareness of the disease. During this time, you might see a lot of companies, schools, sports games, flyers, events wearing pink or advertising breast cancer. The goal is to educate, celebrate, emphasize, and give support to all individuals who may or may not be affected by this particular cancer.

What is Breast Cancer?

With there being so many forms of breast cancer, in general, it is a disease caused by the overproduction of cell growth in the breast tissues. According to the Centers for Disease Control and Prevention (CDC), “Each year in the United States, about 245,000 cases of breast cancer are diagnosed in women and about 2,200 in men.” Though survival rates have increased over time, CDC still remains confident being that breast cancer is second-in-line a leading cause in death for women.

Common signs to beware of

Breast cancer is officially diagnosed by a medical professional after a breast screening. Symptoms can vary from each individual, though; sometimes they may or may not be detectable. The National Breast Cancer Foundation adds there are some signs you may still be able to recognize.

  • New lump(s) or tenderness around or in the breast
  • Enlarged pores on the breast skin
  • Change in breast size or shape without an explanation such as swelling or shrinkage
  • Change in breast or nipple color or texture
  • Skin dimpling
  • Swollen lymph nodes

Breast Cancer is one of the many diseases and sicknesses that have taken the lives of many people. This month sympathizes to the passing of those victims or grieving families from breast cancer, along with celebrating those still fighting or recovering from this disease. If you notice you or a loved one may have potential signs of breast cancer or any known history, please seek out to a doctor for a proper physical exam and screening

Happy Breast Cancer Awareness Month!

Why A Glass of Wine Is Essential

You come home from work after a busy day and you feel like your head has increased in size. You may investigate your medicine cabinet trying to find some pain relief medicine to release the stress in your brain. However, you should check your cabinet and pull out your favorite bottle of red wine.

Wine has wide list of health benefits such as protection from Alzheimer’s, cardiovascular health, dental, and weight loss. However, it’s all about how much you should consume. According to the American Heart Association “An average of one to two drinks per day and one drink for women.” Here are a few tips to encourage moderate consumption of wine. Remember to always drink responsibly.

Could Help Prevent Alzheimer’s – According to USC News, “A Swedish study that spanned 34 years found that wine protected women against developing Alzheimer’s disease, especially when their only alcohol was wine.” Everyone has precious moments in their life. Lower your risk of memory.

Healthy Heart – Consuming your favorite wine brings a happy heart. In addition, it can help prevent heart disease. Wide Open Eats explains “After 21 consecutive days of consumption was that blood vessel cell health was enhanced, improving the flow of blood.” Your heart requires blood to keep you moving. Therefore, consuming wine should help ease a pathway to your heart.

Dental – Drinking wine can fight some dental diseases. Polyphenols referred to like red wine and grape seeds can have the ability to lower bacteria from sticking to your teeth. Ask yourself, “how often do I visit the dentist?” Answers are not many visits. Stay ahead of the game and become your own dentist (not really) and combat diseases cavities and gum disease. You’d be surprised what the power of wine can do for your teeth.

Weight loss –Polyphenols can also regulate your weight. Entertaining Times present “Polyphenol converts white fat, which are larger cells that store energy and expand as we gain weight, into obesity-fighting beige fat and this fat is much easier to lose.” Could wine possibly be the next treadmill? Keep in mind that it’s how much you’re indulging.

It’s good to know that a glass of wine can help some people.  Of course, you know yourself and whether or not incorporating a glass can help you.  It’s most important to consume wine or any alcohol, responsibly.

Health Benefits of an Avocado

Fun Fact!

Avocados are fruit, not a vegetable. It’s funny, a large part of the population mistaken avocados for a vegetable because it’s not juicy and sweet like a typical fruit! Avocado contains a large seed found in its core and is a part of the Persea belonging to the Lauraceae family.

Avocados were first planted in the U.S in Florida and California, from then, stated by the agricultural marketing resource center, “The value of the U.S. avocado production measured $392 million…” That is to show that avocados are loved by many; avocados provide many benefits from health to an extra great taste to food.

What’s it good for?

  • Avocados are high in good fats and low in carbs.
  • Vitamin source – contains vitamins C, E, K, and B-6
  • Helps with cholesterol – The mayo clinic encourages people to include an avocado day in their diet. They have monounsaturated fatty acid which can lower your cholesterol levels.
  • Skin – Avocado can be used as an oil to moisturize and nourish the skin with its richness in Vitamin E.
  • Eyesight – Antioxidants are provided for eye protection. Medical News Today discloses Avocados having lutein and zeaxanthin that are good for eye tissue health.
  • Encourages weight loss – Avocados allow you to feel fuller longer and increases your fat-burning rate.
  • Stress reliever – the vitamin B-6 helps improve your mood by strengthening your nerve cells. Cautioned by Harvard T.C. Chan, an extended B-6 deficiency can result in symptoms of confusion and depression.

A few ways to incorporate avocados in your diet

  • Avocado toast – for breakfast or a snack you can spread avocado on your favorite bread. It is super fulfilling and quick for on the go.
  • Avocados are great in smoothies; the fiber allows you to feel full and stay full longer
  • You can incorporate smashed avocados to your favorite meal as a topping. Add it on your burgers, nachos, salads, sandwiches just to add extra flavor and balance to the dish.
  • Guacamole is a fan favorite! The main ingredient is avocado, just season with some salsa, salt, pepper, lime, or whatever that delights your taste buds

Avocados are just one of the many foods that you can incorporate to promote a healthful diet and lifestyle. Eating better can be exciting and motivating when you know the great facts and how to prepare them tastefully in your nutrition make therapy.