<![CDATA[BAILEY DEBARMORE - Health Blog]]>

<![CDATA[BAILEY DEBARMORE - Health Blog]]>Wed, 03 Sep 2025 17:47:41 -0400Weebly<![CDATA[different types of loss and the effect on mental health]]>Fri, 20 Dec 2024 21:41:25 GMThttp://www.baileydebarmore.com/jbtl/different-types-of-loss-and-the-effect-on-mental-healthLoss is an inevitable part of our human experience.

From losing a loved one, job, relationship, or dream, its emotional toll can be immense.

While loss often brings pain and heartache, it also offers us the chance to grow personally and develop resilience.

In this blog, we will look at the various types of loss we face every day and examine its connections to our mental health.

types of loss

Loss of a Loved One: Navigating Grief's Waters
Bereavement can be one of the most deeply impactful and emotional experiences we face in life, leaving an immeasurable void behind and prompting an array of feelings from denial, anger and bargaining to depression, and acceptance.

Learning more about grief's complexity can help with the healing journey. Getting support as needed from family, friends or professionals can help too.

Loss of Identity: Rediscovering Yourself
Grief can bring about profound shifts in our sense of identity. Whether due to retirement, career change, or relationship dissolution.

Losing our sense of self can leave us reeling with confusion, uncertainty and vulnerability. Rediscovering ourselves through self-compassion can help ease this transformative process and its effects.

Loss of Dreams: Accepting New Beginnings
It can be devastating when our hopes and aspirations don't pan out as planned, yet accepting their loss can open doors to unexpected possibilities and new experiences.

From failed projects, losing ambitions, to your life paths diverging from what was once intended. But accepting the loss can open new paths forward with unexpected possibilities and also unexpected opportunities.

Loss of Health: Adjusting to New Realities
Any change to our physical or mental health can significantly impede our daily life, so adapting to new realities requires resilience, self-care, support from healthcare professionals and loved ones.

In fact, any change to the world we live in can have profound effects on our mental health.

Just remember that finding meaning in an uncertain future can give us strength.

Loss of Relationships: Navigating Change
Relationships, whether romantic or platonic, can sometimes come to an end.

Separation, divorce or drifting apart between friends can bring about feelings of grief and loneliness that require additional strategies for dealing with.

Nurturing social connections while getting professional assistance when necessary and prioritizing self-development are effective means for managing these emotional challenges that come from lost relationships.

the impact on mental health

Grief can have an immense effect on our mental health.

It may cause feelings such as sadness, anger, guilt, anxiety and even depression to surface.

Incorporating coping mechanisms such as exercise, mindfulness or therapy into your routine can help you navigate difficult times.

building resilience

Loss can be heartbreaking, yet it also offers us an opportunity for growth and resilience.

Healing requires acknowledging emotions, getting support from family and professionals, developing healthy coping mechanisms, and cultivating self-compassion to find meaning after loss and build resilient and thriving mental wellbeing.

Allowing yourself the space and opportunity to express the many different feelings associated with a loss is important in processing and releasing these painful feelings. Journaling, talking to trusted friends or professionals or engaging in creative outlets are great ways of doing just this.

Prioritize self-care activities that form emotional well-being, such as getting enough rest, maintaining a balanced diet, engaging in regular physical exercise and practicing relaxation techniques such as meditation or deep breathing exercises.

Work towards freeing yourself of guilt or regret, accepting that it's okay to move forward and find happiness after suffering loss.

finding closure

Finding closure after a loss is a huge component of healing and moving on with strength.

Closure allows us to come to peace with the past, acknowledge our emotions, and move forward with renewed strength and resilience.

Here are some strategies for finding closure that can help your mental wellbeing:

Accept support: Lean on loved ones, friends, or a support group as a means of finding understanding, validation and comfort for what may have been experienced in loss.
Create rituals: Create meaningful ceremonies or rituals that help you remember those you've lost. This could include lighting candles, creating memorials or participating in activities that hold significance to you.
Find a symbol: Consider placing a grave marker or plaque from Memorials.com as a way of honoring and remembering your loved one's gravesite, acting as both a visual reminder and place where you can visit and reflect.
Discover meaning: Look at different ways of finding purpose in the loss, such as volunteering for causes related to what or who has passed, creating a legacy project or simply reflecting upon how this experience has altered you.
Let go of guilt: Free yourself of guilt or regret that may be slowing your healing process, accepting that it's okay to move forward and find happiness after suffering loss.

Understand that finding closure can be an ongoing journey that takes time and effort, so be patient with yourself as you experience various emotions as part of your pursuit to peace and closure.

Keep in mind that memories of what or who you have lost will always remain with you. Remembering them in your own way will help bring comfort and closure during times of sadness.

Though we will never truly "get over" losing someone or something we hold dear, we can learn to cope with their absence while finding ways to honor their memory and also moving forward with our own lives.

By actively processing emotions, practicing self-care, getting support from others, creating meaningful rituals or memorials and finding meaning in this difficult event we may discover ways to honor their memory while moving on with life as normal.

]]><![CDATA[what to do if finances are impacting your mental health]]>Tue, 19 Mar 2024 11:57:59 GMThttp://www.baileydebarmore.com/jbtl/what-to-do-if-finances-are-impacting-your-mental-healthEven if you’re excellent at managing your money, you may still struggle to pay your bills or your debts at some point during your life, especially if you become unemployed.

Money worries can impact your mental health and wellness - and your worries may range from meeting your housing and food needs to being able to maintain a standard of living and education for your children. This post shares 4 things to consider if you feel like your finances are impacting your mental health.

Photo by Karolina Grabowska

look for a wealth management advisor

A wealth management advisor may also help you to plan for the future and your retirement
and ensure that you don’t lose sight of the bigger picture. However, it’s important to find a
private wealth management service that you trust.

This means that you might have to research a few before settling on one that you believe can help you and who has the specialties you require.

talk to someone about your worries

Rather than keeping your worries bottled up and allowing them to multiply, consider finding someone to talk to. If you feel ashamed to talk about your money problems with friends or family, consider finding a therapist who might be able to help. They may be able to help you develop coping strategies that can allow you to face the future with resilience and confidence.

work on a budget

When your finances are impacting your mental health, though, the first step that you should take is to create a budget for yourself and your family. This budget should include all your fixed expenses, such as your bills, as well as groceries and any entertainment that you’re spending out on.

By doing this, you’ll be able to ensure that you’re living within your means and that you don’t go into avoidable debt. You should look back at this budget regularly to ascertain that it’s still working for you, though. Talking to your financial advisor, or a finance-focused life coach, can help you work through issues you have with money and sticking to a budget. There are many ways to manage money out there, and there are people well-versed in helping you find what works best for you.

chip away at your ebt

Being in debt is common. Many people who are in debt also struggle with depression and
anxiety. Talk to your financial advisor or life coach about how to address your debts.

You might be able to get a consolidation loan that can help you pay off your debts in a single payment each month, or you might cut down your costs to ensure that you have enough money to make small payments each month.

]]><![CDATA[3 ways to look after your mental health]]>Mon, 18 Dec 2023 15:45:14 GMThttp://www.baileydebarmore.com/jbtl/3-ways-to-look-after-your-mental-healthMental health isn't just whether you feel depressed or too stressed - it is your overall emotional, psychological, and social well-being. Optimizing and managing mental health an integral part of a comprehensive health strategy, and your mental health impacts how people think, feel, act, handle stress, relate to others, and make decisions.

Optimal mental health is not just the absence of a diagnosable mental disorders but includes factors like:

Emotional well-being: your ability to manage your emotions, cope with stress, and maintain a positive outlook on life
Psychological well-being: Feeling a sense of purpose, fulfillment, and satisfaction in your life
Social well-being: Your ability to develop and maintaining meaningful relationships with others and contributing to the community

Your mental health has a significant impact on your life. Let's take a look at some strategies you can deploy in this new year to steer your own mental health in the direction you need it to go.

Photo by Matthew Ball on Unsplash

try out therapy

Gone are the days of difficult to find therapy appointments. With services like Headway and BetterHelp, you can connect with providers in your area for telehealth appointments. You can even browse by specialty, gender, and more. I found my therapist through BetterHelp and we now meet through Headway! BetterHelp is great if you do not have insurance coverage for mental health.

Try to identify your hesitation with finding someone to talk to. Do you have some sort of stigma against therapy? Why do you think that is?

Do you think that you can 'get away' with talking to a friend or family member? Do you think they are equipped to help you? Or that their mental health is sturdy enough to be able to be your dumping ground?

Going to one or a few therapy sessions does not mean you have to be "in therapy" for the rest of your life. Many people seek out therapy for certain life situations, move in and out of treatment and maintenance, or spread out appointments to meet their needs.

There are a variety of mental health providers, from licensed therapists to psychologists and psychiatrists (can prescribe). If you'd prefer to talk with someone faith-based, search 'chaplain services near me' to see what is available.

eat to fuel your body

When I say eat to fuel your body, I mean focus on foods that make your body and brain feel good. We all know what foods make us feel good and what makes us feel sluggish. Sometimes those sluggish foods are worth it for short periods of time as we indulge, but if you find yourself wallowing under a mountain of those sluggish foods, come up with a strategy or two on how to fuel your body. Eating a brain-healthy diet, even if it's the self-efficacy effect of you doing something good for yourself, and taking control, is a great way to start.

prioritize healthy relationships

Building supportive connections is important for mental health. Cultivating and maintaining strong and positive relationships with others can help you feel happier and more satisfied with your life by increasing your sense of worth, belonging, and making you feel less alone.

Signs of healthy relationships include respect, trust, open communication, shared and individual interests, understanding, honesty, care, emotional support, and shared values.

Healthy relationships with friends and loved ones requires effort, both to build those connections and maintain them. Some tips on how to do this:

Be clear about what you want - avoid passive aggressive and aggressive communication.
Show appreciation - thank you for the smallest things goes farther than you think.
Make the relationship a priority - set limits at work, make time for your relatoinships, and stick to your commitments. If you're having trouble getting out to do social things, talk to your friend to find out if you can come up with ideas to spend time together that aren't so anxiety-inducing.
Work on feeling good about yourself - this allows you to be your best in your relationships. Work with your therapist on identifying what makes you happy and builds your self-esteem.

Just like good relationships are important for positive mental health, bad relationships can be destructive.

If you need help, you can contact the National Domestic Violence Hotline in the US 24/7 at 800-799-7233 or by texting START to 88788. If you're not in the US, find your hotline websites here.

Signs of a toxic relationship are the mirrors of healthy relationships. Things like: lack of support (your partner is not invested in your success), toxic communication (contempt and criticism), jealousy, controlling behaviors, resentment, dishonesty, and patterns of disrespect such as "forgetting" events.

A toxic relationship can be with anyone, not just a loved one. It can be the partner of a friend or relative, a co-worker, a business partner, or a neighbor. You're worth more than how they treat you.

If you suspect there may be even the smallest possibility of retaliatory abuse or violence know your local emergency contacts, learn your options, and contact your country's National Domestic Violence Hotline.

Psych Central shares 10 steps to end a toxic relationship, and they're worth checking out.

]]><![CDATA[4 things to know about heart disease]]>Tue, 21 Nov 2023 21:15:43 GMThttp://www.baileydebarmore.com/jbtl/4-things-to-know-about-heart-diseaseIt’s important to know the facts when it comes to keeping your heart healthy. Below are 5 topics that are important to know about regarding your heart health.

men and women

Heart disease affects both men and women. While it is more common in men, heart disease is still the #1 killer of women. It's important for women and their loved ones to be aware that symptoms of a heart attack for women can differ from the typical presentation depicted in the media of chest pain. Because women may experience less common symptoms, it might take them longer to go to the hospital, or longer for the doctors to diagnose them, meaning the damage can be more severe, even leading to death. This post delves more into the different symptoms of a heart attack in men and women.

saturated vs unsaturated fat

The past several decades have been a back and forth on the merits and detriments of fat in our diet. The key takeaway is that there are unsaturated fats (found mainly in plants and fish) and saturated fats (found mainly in animal products). Unsaturated fats are processed by your body differently than saturated fats. Saturated fats are contributory factors to the buildup of fat in your arteries, which can increase your risk of heart disease or of experiencing a heart attack.

Unsaturated fats are found in foods such as olives, nuts, seeds, avocado, and fatty fish. Saturated fats are found in dairy products like butter, cheese, full-fat yogurt, and full-fat milk, and meats (like the bacon you may have had this morning!) You can take small steps to reduce your saturated fat consumption - like swapping out buttering a saucepan for an olive oil spray, opting for lower fat dairy options, and leaner cuts of meat. You can increase your unsaturated fat consumption by trying to eat fish once a week, having snacks of nuts and seeds (like granola on your low-fat yogurt), or by taking a fish oil supplement.

CPR

The purpose of CPR is to keep the heart pumping oxygenated blood to the rest of the body until a defibrillator arrives. Keeping the organs (including the brain) oxygenated can reduce damage. Automatic external defibrillators (AEDs) are common in indoor public spaces. Make a habit of identifying the closest AED when you go to a new location.

Some people are hesitant to use an AED because they worry the shock will hurt the person. But the AEDs have a computer inside, that guides you on how to place the electropads on the person, takes their heart rhythm, and only shocks if it is appropriate.

Learning CPR is therefore a great skill to have - while you may never have to use it, if you do, it can make a big difference. It’s worth taking a local course or looking into online CPR certification.

high blood pressure

High blood pressure, or hypertension, is often called "the silent killer" because it can develop and cause damage inside your body without you showing a single symptom. Unmanaged high blood pressure can damage arteries throughout your body, increasing your risk of arterial disease in your lower limbs (peripheral artery disease), kidney disease, and heart disease. Some people do have symptoms, however, and these can include headaches, nosebleeds, dizziness, blurred vision, tinnitus and chest pain.

Because most people with high blood pressure don't display these symptoms, it's important to see your doctor each year, and if indicated, take your blood pressure regularly at home. A BP monitor for home use may use your upper arm, like at the doctor's office, or your wrist. Home BP monitors have a digital screen and activation, so there's no need to learn how to listen to your arm like the nurse does.

]]><![CDATA[5 reasons to include travel in your wellness plan]]>Wed, 25 Oct 2023 16:03:07 GMThttp://www.baileydebarmore.com/jbtl/5-reasons-to-include-travel-in-your-wellness-planYour current wellness plan may include goals for eating well, moving more, as well as self-care measures aimed at your mental health. But what about travel? Is travel something that usually induces stress for you?

In this post, I'll outline 5 benefits of travel, but also highlight how you can reap these benefits from activities closer to home.

new scenery, new perspective

Ever noticed how just rearranging your furniture can give you a fresh perspective on life? Imagine what switching your whole environment can do. There’s a reason why so many people give up their jobs to become digital nomads or train so they can take travel nurse jobs: Breaking out of your daily grind and setting sights on new horizons is like hitting the refresh button on your brain. New and diverse experiences boost dopamine, and novel places (whether across town or across the globe) can help.

culinary exposure

If cooking and food are genuine joys in your life, then exploring the cuisine of different cultures and countries is a clear advantage of traveling.

Even if you're not that adventurous when it comes to your food, trying something outside of your comfort zone is a new experience, and being open to those new experiences is correlated with curiosity, personal growth, appreciating the little things, and many more.

disconnect to reconnect

Between Zoom calls, incessant notifications, and binge-watching your favorite shows (no judgment), it’s hard to unplug.

Gabriella Paiella talks about her own experience during and after pandemic quarantine, where "mundane" new experiences led to feelings of elation - walking in a different neighborhood, exploring a new farmers market, noticing the trees change into their fall color or bloom in spring...the lack of variety in her daily routine contrasted sharply with the variety of her outside environment - and stimulated her brain, too.

Whether you seek a new experience in the town over, or in a far-away destination, make the most of your experience (and the benefit to your brain and body) by disconnecting from non-emergency communications so that you can immerse yourself in the moment.

boost your brain

All those unfamiliar sounds, smells, and sights? They aren't just exciting; they're giving your brain a hearty workout. Navigating new environments, learning snippets of a foreign language, or simply understanding a new public transport system (looking at you, Tokyo!) keeps your brain sharp and agile. Known as neuroplasticity by researchers and clinicians, you can stimulate your brain to make new connections by experiencing new things. New environments, like from traveling, leads to brain growth and reorganization.

social butterfly effect

Whether you're a solo traveler meeting a kindred spirit in a hostel or a family explorer bonding over shared experiences, travel fosters connections. Engaging with diverse folks broadens your perspective, and often, these fleeting relationships leave a lasting impact on your heart.

full citations

All references were directly linked in the text. They are cited here with full author information and dates.

Chi, A. Neuroplasticity Explained: How New Experiences Change Your Brain. 24 Aug 2022. Boon Mind. Various references linked throughout.

Heller, A.S., Shi, T.C., Ezie, C.E.C. et al. Association between real-world experiential diversity and positive affect relates to hippocampal–striatal functional connectivity. Nat Neurosci 23, 800–804 (2020). https://doi.org/10.1038/s41593-020-0636-4

Associated press release, June 2, 2020: New and diverse experiences linked to enhanced happiness, new study shows. National Science Foundation.
GQ Article covering results, May 27, 2021: Paiella, G. The Brain-Changing Magic of New Experiences. GQ Magazine.

Tan, L., Wang, X., Guo, C. et al. Does Exposure to Foreign Culture Influence Creativity? Maybe It's Not Only Due to Concept Expansion. Front Psychol 10, (2019). https://doi.org/10.3389/fpsyg.2019.00537

van Allen, ZM and Zelenski, JM. Testing Trait-State Isomorphism in a New Domain: An Exploratory Manipulation of Openness to Experience. Front Psychol 9, (2018). https://doi.org/10.3389/fpsyg.2018.01964

Scientific American article covering results, Nov 21, 2018: Kaufman, SB. What Happens When People Are Intentionally More Open to New Experiences? Scientific American.

]]><![CDATA[7 ways to keep your hands healthy]]>Fri, 25 Aug 2023 13:58:00 GMThttp://www.baileydebarmore.com/jbtl/7-ways-to-keep-your-hands-healthyYour hands are more important than you might realize. Many of us experience problems with dry hands, ragged cuticles, or weak nails, but we may brush it off as a lousy habit, that we don't have the time, or that we don't know what to do. There are many things you can do to protect your hands and keep them healthy.

Photo by Callum Hilton

wash your hands

Regularly washing your hands, especially after going to the toilet or touching anything unclean, can prevent the spread of germs. One thing to remember is that you need to clean all over your hands, including the tops and in between the fingers. You should also regularly clean under your nails - a nail brush is helpful for this.

remember to moisturize

Washing your hands can sometimes dry out your skin. This is especially true if your job requires you to wash your hands frequently (e.g., a healthcare role). Dry hands may crack, leading to more issues down the road. Hand creams will help you to moisturize without having to deal with a heavy or sticky residue left on your hands. Find the best time of day to moisturize your hands, whether before you go to bed, or by keeping a lotion on your person and using it after you wash your hands.

protect your hands from the weather

There are other causes of dry hands too. The environment and weather are big culprits when it comes to causing problems like cracked fingertips and dry cuticles. Cold weather can cause dry hands, as can spending a lot of time indoors in heated or air-conditioned spaces. It's important to protect your hands all year. Wear gloves during the winter to keep your hands warm and protected from the harsh air. Keep moisturizing your hands to prevent dryness too.

keep your nails healthy

Many things can affect the health of your nails, and abnormalities in your nails can be an indicator of health issues. If your nails are brittle, weak or have changed recently, they could be trying to tell you something. Some of the things you can do to care for your nails include eating a healthy diet, cutting them regularly, and caring for your cuticles. Cleaning under your nails is important so that you don't transfer bacteria or fungus from your nails to your skin or open wounds. If you like to paint your nails or wear false nails, watch them closely to ensure they're not being damaged, inspecting them regularly between nail polish changes.

protect your hands when working

A lot of people use their hands a lot at work. You might also have hobbies that involve a lot of manual work, from woodworking to sewing. Whatever you're doing with your hands, it's important to protect them. Sometimes that can just mean making sure you keep them clean and moisturized. But there can also be times when it's important to wear protective gloves or make sure you're taking the right steps to keep your hands safe. When you're using certain tools or performing tasks like lifting and carrying, you need to follow the best practices to keep your hands safe to protect them from injury and cuts.

massage your hands

Massaging your hands definitely isn't essential, but it's something that can help to keep your hands healthy. It's also a good way to relax and give yourself a little treat. Massaging your hands can help to relieve pain and soreness in your hands.

look at your diet

One of the best things you can do to improve your hands in several ways is to take a look at your diet. The nutrients you get from your diet help to keep your skin and nails healthy. Another important lifestyle change, if you're a smoker, is to quit smoking. Smoking restricts your blood flow and can prevent those important nutrients from getting to where they need to be. Nicotine can also make your nails and fingers yellow.

]]><![CDATA[5 tips to focus on personal wellness]]>Tue, 22 Aug 2023 14:12:47 GMThttp://www.baileydebarmore.com/jbtl/5-tips-to-focus-on-personal-wellnessLife can feel busy for a number of reasons, from a busy time at work, to caregiving for both children and parents. But, if most of your energy is focused outwards, you likely have a difficult time finding time to focus on you. If you've experienced unusually high levels of fatigue, "surprise" emotional outbursts or relationship difficulties, you may want to take stock of your current wellness and see what could improve.

Today's blog post provides 5 areas you can think about when focusing on yourself.

Photo by Marcus Aurelius

develop healthy habits

Physical activity has benefits beyond cardiac fitness and muscle building. During exercise your body releases "homemade" endorphins that contribute to feelings of happiness and relaxation. An exercise class may also provide you with the social boost you need for your week, or simply time away from other responsibilities.

Adequate sleep is another healthy habit focus on - both enough sleep and quality sleep. Setting an alarm in the evening to signal that it's time to start getting ready for sleep - personal care, putting your phone away, and having enough time to read (without blue light) to signal your body to wind down - are important. If you're sensitive to any light, try a quality sleep mask that doesn't put pressure on your eyes, or try blackout stickers for electrical devices like chargers that display lights.

focus on eating well

There are ways to make eating well work for you and your schedule. While meal prepping for the entire week on Sunday may not be a realistic goal for you (or maybe it is!) you can brainstorm ways to make a healthy diet easier when you're busy.

Think about what you already make and eat at home, and how you could increase the amount of fruits and vegetables. Perhaps adding vegetables to your morning smoothie, packing a salad to have during the day at work, or adding "hidden" veggies to pasta for dinner. If you eat lunch out often, try to pack lunch for 1 day per week...then 2 days...then 3 days. Your wallet and body will thank you.

establish a routine

Even the most spontaneous of us need basic routines to help us feel set. For some, it is the routines that come naturally when we are at home. For those who enjoy traveling from place to place, if you ask, they likely have routines when they arrive in a new city or in a new hotel room.

A routine at the beginning of your day helps you wake up, start your day with intent, and focus on you and your needs before catering to the needs of others. This may be a walk around the block, listening to music, stretching or doing yoga, or taking time to read for 15 minutes. Similarly, a routine during your afternoon lull or at the end of your day can also bring you peace and signal to your body and brain that there will be a change of pace.

What routines have you had in the past? What made you stop doing them? What were the benefits of doing them?

prioritize you-time

Creating a routine is an important step in prioritizing time for yourself.

If you care for others, arrange for someone else to take over your duties and take a full day (or three) off. If you work, take PTO or a sick day to focus on you. Think about what you truly want to do. Check into a hotel, watch TV all day. Book a full day of treatments at a spa. Spend the day exploring your town, sipping coffee at a cute coffee shop and reading in the park. Choose something that will re-energize you and remind yourself that you are important.

ask for help

Reaching out for help can be difficult, but at the same time, you need to know when to do it. If you find yourself wanting to ask a friend or family member for an opinion, when you really already know the answer...that means it's time to take action on that issue.

Counseling services can help you to work through any difficult emotions you may be going through, and they can also help you to uncover any complex feelings. Asking for help is never a sign of weakness if anything, it is a sign that you are ready to face the struggles you are experiencing so you can live a healthier life. You can find therapists in your area specializing in a variety of topics on websites like Headway.

If you are having a hard time with addiction, then it could be wise for you to explore an alcohol rehab facility. There are a variety of inpatient and outpatient options, and your healthcare provider or therapist may know of options in your area.

]]><![CDATA[4 spins on traditional comfort foods]]>Wed, 16 Aug 2023 02:10:53 GMThttp://www.baileydebarmore.com/jbtl/4-spins-on-traditional-comfort-foodsWhile the calendar and box stores may be telling us that summer is coming to a close and pumpkin-spice season is around the corner, the weather says something different. While these cool spins on traditional comfort foods can be enjoyed year-round, you may particularly enjoy making them with your outdoor grill or eating them outside on a summer evening.

Not all comfort food is "unhealthy", but like many other recipes, there may be room to swap saturated fats for healthy fats, increase fiber using vegetables, and reduce sodium by making sauces at home instead of buying them at the store - thus making them "healthier".

grilled veggie tacos with whole-grain tortillas

Photo by BULBFISH

Tacos are amazing in their versatility and explosive flavors. They typically featuring a protein like beef, chicken, or fish, sauces like salsa or cream sauce, and vegetables and cheese. I think the most controversial choice among tacos is tortilla choice! Hard corn tacos, soft corn tacos, or flour? Which one reigns supreme in your household?

You can increase the fresh flavor, antioxidant, and fiber content of your weekly taco night by adding more vegetables to your tacos. Whether you choose to swap the protein for marinated portobello mushrooms or grilled peppers, or add onions, tomatoes, zucchini, corn, or avocado as toppings, you can enjoy something a little different without forgoing your favorite summer staple.

chicken enchiladas with avocado

Store bought enchilada sauce and taco seasoning may be low in calories, but it's high in sodium. Most of that sodium is to preserve taste and food safety as the sauce sits on the shelf at the store. When you make your own enchilada sauce at home, you can freeze it in dinner-size portions to use next time. This recipe takes only 10 minutes and uses spices and other ingredients that you likely have at home if you regularly eat Mexican food.

Change up the texture of your chicken enchiladas by adding avocados, an amazing source of "good fats". And they're filling!

If you haven't tried making this dish before, then check online for a chicken enchilada recipe your family will love. It's a great dinner recipe to feed a crowd, but also works great for meal prep.

cucumber gazpacho

If you're tired of the heat but also miss the soups of winter, you should give gazpacho a try. Gazpacho is a cold soup, and when you make it with cucumber and avocado, you get a creamy soup that can help cool you down. Blend ripe avocados with sliced cucumbers and green bell peppers. Add Grek yogurt for a creamy texture and garnish with your choice of scallions or spices.

veggie fried rice

Photo by Karen Laårk Boshoff

Veggie fried rice is already a take-out night special. But you can make a few swaps to increase the fiber (and thus how filling it is) while also getting extra vitamins and nutrients. You can make these swaps when you order your fried rice for takeout, or when you make it at home.

Try brown rice instead of white rice, and add extra vegetables to your veggie fried rice, like chopped spring onions, sliced carrots, cucumber, tomatoes, and even lettuce. If you like a bit of crunch, add the veggies when you plate up the meal instead of mixing in with the rice. If you like a creamy texture, add some sliced avocados with olive oil.

]]><![CDATA[why working out is more than just exercise]]>Fri, 21 Jul 2023 23:13:06 GMThttp://www.baileydebarmore.com/jbtl/why-working-out-is-more-than-just-exerciseWorking out has more benefits than just strength and endurance. It can be a boon to your mental health and feeling of social connection, too! There are so many ways to work out both by yourself or with a group of friends or new people.

Photo by Yaroslav Shuraev

social connection and friends

One of the main reasons people continue to go to their favorite gym or exercise in groups is because you have accountability, the work doesn't seem so hard, and you can form social connections when doing so. Group workout gyms like Fitness 19 have been popping up all over the country. Not only can they help you get in an intense workout, but you can also meet new people that turn into friends.

mental health benefits

There are many mental and brain benefits of exercising. Research shows that exercise reduces anxiety, depression, and negative mood by improving self-esteem and cognitive function. It can also alleviate symptoms of social withdrawal and take your mind off things.

skin benefits

Do you have a skincare routine? Is exercise part of it? You may be wondering what working out has to do with your skin, other than getting sweaty! But stay with me. Aerobic exercises increase blood flow and oxygen delivery throughout your body as your muscles work - but your skin cells get that boost, too! These boosts lead to more blood vessels and capillaries, just like elsewhere in your body. which can contribute to better health and younger-looking skin.

metabolism booster

One of the biggest reasons people begin exercising in the first place is to lose fat. And regular resistance training works exceptionally well for this. But you may not realize that exercise vastly improves your fat-burning capabilities over time, because the aerobic benefits of elevating your heart rate stay with you for the rest of that day, and the muscle you build burns more calories than the fat it replaces.

]]><![CDATA[how to handle family health issues]]>Tue, 22 Nov 2022 17:26:35 GMThttp://www.baileydebarmore.com/jbtl/how-to-handle-family-health-issuesHealth is wealth, they say, and it could not be more accurate. Unfortunately, in our day-to-day lives, we juggle a lot of things and may put our health on the back burner.

Sometimes it feels like there isn't enough time in the day to accomplish everything on your to-do list, let alone prioritize yourself.

This blog post will discuss some of the leading health issues that people, including families, face and offer some tips on how to deal with them.

Photo by August de Richelieu

mental health

Mental health is a serious issue and often more prevalent than we initially think. It can be hard to know how to handle this type of issue when it happens to a family member, or when it is you and you need to speak with your family about it or engage them in your care.

If you need support to speak openly with your family about your mental health, talk to your therapist first. They can help you plan out what you want to say and practice different scenarios.

If your family is having issues, you can look into family counseling or mediation to help build a supportive environment where everyone can feel heard.

substance abuse and addiction

Substance abuse and addiction are also concerns that often involve the entire family - whether it runs in the family or is affecting the family. If someone in your family is dealing with substance abuse or addiction, it’s important to remember that they need support and understanding in order to get better. Establish clear boundaries and rules when it comes to drugs and alcohol while also providing resources for help like counseling or rehabilitation.

If you are struggling with substance abuse or addiction, consider the advice in the mental health section above to get support in engaging your family and establishing the boundaries you need for recovery.

chronic illness

Chronic illness in just one family member can affect the whole family, whether they help schedule or provide transportation to doctors' visits or help manage medications. Besides the logistics, it is taxing to be a caregiver and to watch someone you love struggle with their health. Both the person with the chronic illness and the caregiver can benefit from counseling and support services. Look up home health agencies and caregiver support groups to see if there is something in your area. You can learn more from the Family Caregiver Alliance and the US government websites.

Encourage open communication about the condition so everyone can understand what’s going on and provide emotional support as well. Some doctors' offices have financial experts and social workers who can help you navigate group conversations. Be sure to set boundaries as to what you are comfortable talking about and who is responsible for decision making, and keep an eye on the latest case developments, such as the Monica Kraft Duke settlement for asthma.

dental problems

Regular dental checkups should be part of everyone’s routine, and make sure to take any dental problems seriously, as they can have long-term effects on your overall health. Look into preventative measures like brushing and flossing regularly to keep teeth healthy. Make it a family affair to role model good dental hygiene.

Additionally, if someone in the family needs more serious dental care, look into resources like affordable dental plans or clinics that provide low-cost services; start by visiting your local dentist or government website. You can also find lots of recipes online for soft food recipes for someone with braces, who just had teeth extracted, or another oral surgery.

injury prevention

Injury prevention is a key aspect of keeping your family healthy. Make sure everyone in the family is aware of proper safety practices, like wearing seat belts, helmets and other protective gear when doing activities. If the family is going for a bike ride but the adults don't model safe behavior, the kids see you not practicing what you preach.

Additionally, be sure to install smoke detectors and carbon monoxide detectors throughout the house and keep hazardous chemicals out of reach of young children. Check out fire department websites for additional resources and consider visiting your local fire station for in-person advice.

]]><![CDATA[5 things to include in your wellness plan]]>Tue, 22 Nov 2022 17:06:21 GMThttp://www.baileydebarmore.com/jbtl/5-things-to-include-in-your-wellness-planMany of us set New Year's resolutions around our health and wellness. Take the time to reflect on your goals from last year, your life right now - what is going well and what you want to work on - and make a plan. This post includes 5 areas for you to consider in your wellness plan.

Photo by destiawan nur agustra

move more and with joy

Setting a goal to move more is a great way to increase your physical activity. Adding a walk to your day can help increase your creativity and lower your stress while also rejuvenating your body.

Taking breaks from the computer to stretch or jump around for a few minutes helps your eyes relax, your shoulders to lower and your back to uncurl. If you'd like to start an exercise routine, think about if you would prefer working out at home, outdoors, or at a gym. Search for routines online that use minimal equipment, or use park benches, or sign-up for gym orientation.

Add movement to your day by choosing to move your body in a way that will bring you joy, not more stress.

Physical activity has numerous benefits, including reducing your risk of chronic diseases such as heart disease, stroke, and diabetes. It can also help you maintain a healthy weight, improve your mental health, and increase your energy levels.

incorporate more healthy foods

A healthy diet includes a variety of nutrient-rich foods from all food groups, including fruits and vegetables, whole grains, lean protein sources, and low-fat or fat-free dairy products. Make changes to your diet in small steps so that the changes are sustainable. For example, if you're always running short on time in the mornings and stop for a fast-food breakfast, try healthier options you can make ahead, like overnight oats or egg sandwiches that you can freeze and then microwave.

Eating a healthy diet can help you maintain a healthy weight, reduce your risk of chronic diseases such as heart disease and diabetes, and promote overall health and well-being. Avoiding sugary foods and maintaining good oral hygiene can also mean less cavities found during your general dentistry check-ups.

manage your stress

Chronic stress can have negative effects on your physical and mental health. Specifically, when your body's natural stress response is no longer self-limiting, the persistent high levels of stress hormones in your blood can increase your risk of health problems like anxiety, depression, digestive issues, sleep problems, and more.

Consider incorporating some stress management techniques into your schedule like exercise, yoga, meditation, journaling, and scheduling "off" time when you silence your notifications and focus only on you, or you and those around you.

Experiment with different stress management techniques to find what works best for you. If you have accumulated several different techniques with little or no change in your stress levels, make an appointment with a health care practitioner or mental health practitioner to discuss other avenues.

prioritize quality sleep

Getting enough quality sleep is essential for good health and well-being. Most adults need 7-9 hours of sleep per night for optimal health. However, many of us don't get enough sleep (or good enough sleep) on a regular basis.

Whether you have a busy schedule that leaves you craving "me time" at the end of the day and scrolling through your phone instead of reading a book to wind down, or you lie awake unable to fall asleep, there are steps you can take. First, identify what the problem is. If you keep clicking "next episode" on Netflix, consider taking the TV out of the bedroom or setting a "get ready for bed" alarm on your phone that repeats on weeknights. If you have trouble falling asleep, set an alarm to nix screentime 1-2 hours before you get into bed, and engage in a relaxing routine like washing your face, brushing your teeth, and reading a book or magazine in bed.

I use the Sleep Cycle app (and have been for the past several years). I love that I can see my sleep quality as a percentage, that it uses the phone microphone so it doesn't have to be near me, and that there is a wake-up window with a gentle, increasing volume alarm.

don't skip the doctor

Regular health screenings are an important part of preventive care. They can help detect problems early when they are more likely to be treated or treated successfully.

Depending on your age, sex, family history, and other factors, you may need different types of screenings, such as blood pressure checks, cholesterol tests, cancer screenings (mammograms, colonoscopies), hearing tests, or sexually transmitted infection (STI) tests.

High blood pressure and high cholesterol can become more common as we age - finding out as early as you can and starting on medication to help lower those measures will help reduce your risk of heart disease and stroke.

Typically, once you are older than 40 or 50 years of age, your doctor will start recommending cancer screenings such as mammograms, colonoscopies, and prostate cancer screenings. Another thing about getting older? Hearing loss. Hearing loss is associated with poor quality of life due to loneliness, isolation, dependence, and frustration. If you suspect your loved one isn't hearing as well as they used to, or you feel like you aren't always in the loop, it would be good to ask for a hearing assessment. There are all types of hearing aids these days, including rechargeable hearing aids and headphones that work as hearing aids.

If you are sexually active with more than one partner, or your partner is sexually active with partners other than you, it is important to get regular screenings for STIs. Many can be treated easily with a course of antibiotics, but if left alone, can worsen into more serious problems or even chronic symptoms.

Talk to your healthcare provider about which screenings are appropriate for you based on your individual risk factors, what each test involves, and how frequently you should take the test. You can also check to see what preventative services are covered by your health insurance plan.

]]><![CDATA[how to give yourself a confidence-boosting makeover]]>Sat, 19 Nov 2022 17:47:45 GMThttp://www.baileydebarmore.com/jbtl/how-to-give-yourself-a-confidence-boosting-makeoverWe all have days when we don’t feel our best. Maybe you're going through a rough patch at work, feeling insecure in your relationships, or can't put a finger on exactly what's got you down. Whatever the case may be, there are certain things you can do to give yourself a much-needed confidence boost.

Photo by Becca Tapert on Unsplash

why does confidence matter?

Now, before you write this off as yet another surface-level solution to deeper-rooted issues, hear us out. Because while it’s true that a makeover alone isn’t going to magically fix everything that’s wrong in your life, it can help you feel better in the moment—and sometimes, that’s exactly what we need.

Feeling happy and confident in yourself is so important. It can be the difference between you taking your life into your own hands or playing it safe on the sidelines. Yes, sometimes this can mean completely changing your life, hiring a personal trainer, and investing in dental implants—but that’s not always the case. Sometimes, you need a few quick pick me ups to make small changes first. So let’s take a look.

start with a fresh face

When you start taking action steps that put you back at the center of your universe, you're no longer stuck in your head dreaming about what you could do.

One example is to start a good daily habit like taking care of your skin. Pick out a face wash at your local shop that fits your skin type and wash your face and moisturize each day this week. Try an at-home face mask or even sign up for a facial at a local spa. The goal here is to revitalize your skin so you feel refreshed and ready to tackle the day ahead.

You can even go online to take a quiz about your skin type and have specially formulated products sent to you.

try a new 'do

If you’re starting to feel like your hair is in desperate need of some TLC, treat yourself to a new cut, style, or product. Sometimes, all it takes is getting rid of those split ends or trying out a new look to make you feel like a brand-new person. And if you don’t have time (or money) for a trip to the salon, simply styling your hair in a different way than usual can do the trick. Spend some time on Pinterest or Instagram to see if any new hairstyles appeal to you. Just remember: the key is to experiment until you find something that makes you feel good about yourself.

invest in new clothes (or shop your closet)

There’s nothing like wearing something new to make you feel confident and put-together. But if buying new clothes isn’t an option right now, don’t worry—you can still achieve the same effect by shopping your own closet. Browse online for inspiration on how to recombine your essentials into a new outfit. Take some time to try on different combinations of clothing and accessories until you find an outfit that makes you feel like your best self. And once you find that perfect outfit? Hang onto it and wear it whenever you need a confidence boost!

bringing out your inner confidence

A little bit of pampering can go a long way when it comes to boosting your confidence levels. So next time you’re feeling down about yourself, try giving yourself a mini makeover using these simple tips. You might just be surprised at how much better you feel afterwards.

]]><![CDATA[tips for restyling your image]]>Tue, 30 Aug 2022 14:56:36 GMThttp://www.baileydebarmore.com/jbtl/tips-for-restyling-your-imageWhether you're interested in updating your physical image or work on some of your behaviors (or a combination), this post has some tips to tackle that task.

How do people see you now? How does that compare to how you want to be seen?
Do you have a habit of interrupting people? Are your friends' bad habits rubbing off on you?

Photo by Jen Theodore on Unsplash

focus on the inner you

To change how you interact with others, you'll need to reflect on what you do well and what you need to work on.

Do you struggle with:

Procrastination
Lying
Gossiping
Interrupting
Negativity
Taking credit for others' work
Tardiness
Bad body language
Using profanity
"Lone wolf syndrome"
Speaking without thinking

You don't need to wait for a new year to make resolutions to improve yourself. The first step of reflection on whether or not you have one or more of these habits is key - many people don't even realize they have one of these bad habits. If you have a close and trusted friend or family member who will be honest with you, ask them if you have any of these habits (or others not listed). By working to overcome these, you will improve your professional and personal interpersonal relationships.

The next step is to come up with a plan to replace your bad habits with good habits. Do a quick online search for "how to overcome __________", filling in your bad habit. Read several articles to see if any of the solutions appeal to you.

Then set goals for the next week. Write your goal on an index card that you see when you get ready in the morning, to remind yourself of your goal. Keep it by your monitor for your video calls. If you want to keep track of your "successes", tally them in a notebook or on your phone.

Each week, decide how you can keep improving. After a month, you will look back and see the progress you've made. Think about how your interactions have been with people at home and work. Ask your trusted friend if they've noticed a change. Ask yourself if you've noticed people acting more comfortable around you.

focus on the outer you

If you have skincare or dental issues that impact your self-confidence, make a plan to address this. For skincare, schedule an appointment with a dermatologist or use an online service to find out more about your skin type and the best types of products for you to use. If you need to, start saving so that you can afford to see a specialist or to purchase the products you need. You can also go see an aesthetician at a local spa. Or go to both to compare their recommendations. Follow the advice you get and be consistent and patient to see results.

You may also like: 4 tips to boost your confidence

If you have always wanted to straighten your teeth or have some cosmetic changes made, schedule an appointment with a local dentist to find out about your options. There are invisible options that you can wear daily, or even just at night, that will get you straight teeth on your schedule.

If you feel like your wardrobe needs an update, consider hiring a stylist to update your style choices. They can help you identify the types of clothing that flatter your body shape but are still comfortable. You may discover new brands and stores from your stylist that you never knew about before.

]]><![CDATA[what to look for in an employee wellness program]]>Mon, 29 Aug 2022 17:26:57 GMThttp://www.baileydebarmore.com/jbtl/what-to-look-for-in-an-employee-wellness-programFinding out about a company's wellness program is a great question to ask during your job interviews. You may think of corporate wellness as focused only on physical health, but it can also include mental health components and professional development. Just as you ask about a typical day or week in your new role to learn more about a company's culture, ask about their wellness program to find out how they prioritize their employees wellbeing.

Photo by Alexander Suhorucov

work-life balance

Appropriate work-life balance is essential for wellness and mental health.

Companies implement wellness programs to increase collaboration, boost productivity, and decrease absenteeism - all factors that help them retain employees that help their bottom line. But for companies that see their employees as more than a means to the end, you'll find their wellness programs go above and beyond the national average.

Ask about insurance coverage for mental health programs or stress reduction initiatives the company spearheads. For example, they may have a weekly meditation or yoga class onsite, or provide free subscriptions to online counseling programs.

In terms of work-life balance, ask questions during your interview to determine if the job you are looking at is going to be pressure-based and deadline-driven, and if that is a good fit for you or not. Ask to interview with the person you would be reporting to as well as someone adjacent to you on the hierarchy.

Ask questions about expectations - are you expected to be online 24/7? Is working late something expected? Does it occur often due to poor planning or because of the unpredictability of the job?

physical health

For the physical health side of wellness, some companies may have a workplace health promotion programs for a variety of conditions, including alcohol and substance abuse, blood pressure, cancer, heart disease risk factors (cholesterol, diabetes, obesity, nutrition, tobacco use) and work-related injuries, among others. In fact, the CDC has a dedicated space around research and successful initiatives for workplace health promotion.

In fact, the CDC publishes an annual Worksite Health Scorecard that can help you decide about certain initiatives you may want your next job site to have. Examples include:

Health insurance coverage for cancer screening, vaccinations, and counseling
Majority of items in vending machines, cafeterias, and snack bars are healthy
Designs work schedules to reduce fatigue
On-site clinics for flu shots and blood pressure screening
Policies banning tobacco use
Private space for lactation support
Health promotion champion
Involves employees in decisions about workplace issues that affect stress
Have physical activity programs
Coordinates occupational health and safety programs

professional development

Some companies have your supervisor function as your career coach, while others assign you a mentor separate from your supervisor.

During your interview, ask "How do you support employee professional development?"

They may mention career coaches, supporting your attendance at conferences or to publish papers, as well as other programs or initiatives such as tuition coverage for continuing education.

Ask if employees are expected to obtain any specific credentials, and if the costs associated with those credentials are reimbursed. Costs may include study materials and exam registration, as well as costs associated with continuing education units (CEUs). Some companies subscribe to online services that deliver continuing education units or ongoing professional education regardless of certification status.

For example, Learning Bank - https://www.learningbank.io/learning-and-development - provides a way for employers to ensure the learning and development goals and journey of their entire staff are met.

]]><![CDATA[7 outdoor activities for families]]>Mon, 08 Aug 2022 18:43:41 GMThttp://www.baileydebarmore.com/jbtl/7-outdoor-activities-for-familiesSpending time outdoors as a family is a great way to not only spend quality time but also get moving. With plenty of sunscreen in the summer and bundled up in the winter, spending time in nature is associated with improved mental health. Check out today's post for a list of activities for families to do together outside.

Photo by Mikhail Nilov

hiking

Hiking is a great way to get your kids outside and teach them about nature while prioritizing physical activity. With so many different types of hikes to choose from, you can find one that is a good fit for your family.

Day hikes and weekend getaways are a great way to start hiking with your family. You can start with unpaved trails in your local town to introduce your children to hiking in a low stakes setting.

explore the beach

Whether you're spending the day at the beach or you live close by, beach exploration throughout the year is a great way to introduce your children to a unique environment.

Collect lots of shells, then sort them by type, order them by size, or use them for math activities in the sand!

Ask your child what they see, hear, smell, and feel.

Using different buckets, mix sand with different amounts of water and talk about how they feel different and how they make different looking castles depending on the density.

Look up resources from the local beach for information about marine life and the coast's features, and incorporate into your beach exploration.

Photo from "Beach Learning Activities for Kids" at Little Bins for Little Hands. Click to go to source.

scavenger hunts

Scavenger hunts get your kids moving while also stimulating their brain. You can use drawn or written clues depending on how old your kids are, and you can do the scavenger hunt in a garden, your yard, park, or nature trail.

You can find a scavenger hunt worksheet online or make your own. For fun ways to adapt this activity, like making a nature bracelet using found (non-living) items and masking tape, check out this post.

treasure hunt

You can set up a treasure hunt by hiding clues and the final treasure. Clues can be simple drawings or written clues. This activity is great for kids of all ages because it's all about looking for something and then finding it (exciting!) while encouraging children to use their mind, be active, and explore.

Note that for younger kids, a scavenger hunt may be more appropriate (and less frustrating). For older children learning to read, clues with drawings and writing (with your help) can make it educational. You can also draw a simple map of the park showing landmarks (like the slide and water fountain).

Check out this post for tips on how to plan and have a treasure hunt.

gardening

Your garden can be an outdoor classroom for your kids to not only teach them about how we get our food but also teaching them about dirt, plants, and bugs. There's something to do in the garden almost year-round!

In the spring, start seeds. Use larger seeds for small children, like peas, beans, sunflowers, squash, and nasturtium which will germinate and grow quickly. Track plant growth together, and for older ones, measure plant growth and do experiments like comparing growth under different lights and watering amounts.

Kids Gardening has a list of easy garden activities for kids by age, including seed viewers, leaf and flower prints, and kitchen scrap gardening.

Check out ideas on how to create a small kids garden and how growing their own vegetables can help picky eaters try new things.

Easy Garden Activities to Do With Kids from Kids Gardening.org. Click to go to source.

obstacle courses

Obstacle courses are a great way to challenge your little ones and relieve boredom, whether inside or outside. Pretend to be spies or action characters and put together a 'spy training camp' or use garden planters and other items outside to make a backyard obstacle course.

Use sidewalk chalk to improve upon hopscotch and include directions and actions for each point. Actions include dancing, jumping, hopping, turning around, hopping on one foot, walking backwards, going backwards, etc. You can include a 'break' activity as well, like 'high five to the sky', 'make a wish', 'say your name', etc.

Adapt the obstacle course to your kids age, from crawlers to young kids to older kids.

More ideas here, like yarn obstacle course and pool noodle obstacle course.

nature walk

With so many different types of nature walks, you can find one in your community or make your own that is sure to appeal to you and your family. Whether you take the same forest path each day or try a new route in your paved neighborhood, there is something new to see each time.

The only thing you need to do to prepare is be ready to explore with your child and go at their pace. You can have a 'theme' for your walk, like a "leaf walk", "listening walk", or something else. Check out the link above from Our Montessori Home for 7 types of nature walks for you and your kids.

]]><![CDATA[5 ways to prioritize your health]]>Thu, 04 Aug 2022 14:29:15 GMThttp://www.baileydebarmore.com/jbtl/5-ways-to-prioritize-your-healthDo you feel like it's time you focused a bit more on your health and wellbeing? Get inspiration for lifestyle changes in this post with 5 ways to jump on board the wellness train.

Photo by Jason Briscoe on Unsplash

eating better

Healthy eating doesn't come easy to everyone, but there are many ways you can work on it, especially with these simple tips to make your diet healthier.

Whether you enjoy cooking or can't stand it, take some time to sit down and think about the obstacles to eating healthy in your life. If you don't have time to cook a full dinner each night, would meal prepping during the weekend work for you? Or even preparing ingredients beforehand? Is there a meal delivery box you've been wanting to try?

If you're like me and don't enjoy cooking, go online to find quick recipes and healthy frozen dinner options.

Sticking with this new habit for a few months will likely see you feeling better in your body and your wallet.

staying active

Being active looks different to different people. Some people like to go for a run, hit the gym, or enjoy a daily morning walk with their fur baby. Whatever your chosen activity, make time for it. There are so many benefits that come with regular exercise from improving your heart health, building and preserving muscle, and contributing to your mental health.

Your daily activity may be something you do alone (we all need some me time!) or may overlap as a social activity.

prioritize sleep

Do you stay up too late, or hit snooze too often in the morning? Set an alarm on your phone in the evening to signal when it's time to turn off the TV and put away the screens. Pick up a book, journal, or meditate to help your body wind down for sleep.

If you hit snooze often in the morning, you can try charging your phone across the room so you have to get out of bed to turn it off, or if you are disciplined, set a goal that you won't snooze the alarm anymore. If you usually shower at night, try showering in the morning for a wake-up.

decompress

It is important to learn how to manage stress in a healthy way. Being mindful throughout the day helps you keep in touch with your emotions, stress, and overall sense of self. Taking steps to de-clutter your brain such as keeping a brain-dump notepad next to your bed to write down those ideas that keep you awake.

If you've been considering therapy but don't know how to find a therapist, check out BetterHelp. You can fill out a profile and get connected with a therapist for online video chats and messaging - for much less $$ than a private therapy practice..

dental hygeine

We all know that brushing our teeth and flossing daily is important, but it's more than cosmetic. Preventing tartar buildup and maintaining healthy gums is keep to keep your body healthy. Poor oral hygiene can stress your immune system. When you visit your dentist, ask them to be honest about how you are doing with your oral hygiene and ask for tips on how to be better. Ask for affordable but dentist-approved options for electric toothbrushes and talk about different options for flossing.

]]><![CDATA[how to promote healthy family habits]]>Thu, 04 Aug 2022 13:17:03 GMThttp://www.baileydebarmore.com/jbtl/how-to-promote-healthy-family-habitsPrioritizing family time is a great way to combat the inundation of commercials and social media messages that promote unhealthy foods, sedentary lifestyles, and risky behaviors. Family time is also an opportunity to teach children about healthy eating and cooking, demonstrate the importance of physical activity, and help them grow up with healthy relationships with food, health, and weight.

Keep reading for 3 tips and some book recommendations from me, a registered dietitian and PhD.

Photo by August de Richelieu

create a habit of healthy activities

Encouraging your child to try different healthy activities to find the best fit is a great way to help them stay active while also doing something they enjoy. Talk to your child about things they may want to try, such as trying a sport or taking dance classes. Explore options in your community, particularly free or low-cost options offered through community centers. Maybe there is a jump rope team or basketball team that is free to join.

Emphasize the balance between sticking something out that is hard at first while also not forcing your child to do something they don't enjoy. For example, if they don't enjoy the team aspect of playing soccer, talk about trying tennis or another individual sport.

Most kids interested in dance exhibit that interest as soon as they are exposed to music! There are many types of dance and as we know, any movement is good movement. Don't force sports over dance because of your own preconceived notions or goals for your child.

Another great way to get your kids interested in being active is to lead by example. If they see you prioritizing physical activity (and enjoying yourself) they are more likely to do it themselves. Plan to take family walks in the evenings (with kids on bikes or scooters even) is a great way to communicate the importance of physical activity.

recommended resources

Action for Healthy Kids Resource Library
Healthy Eating for Families
Tips for Healthy Eating as a Family (with great additional links on the page including picky toddlers)
Healthy Eating Resources for Parents, Caregivers, and Teachers
Ways to Enhance Children's Activity and Nutrition (We Can!)

I also recommend these books below!*

*The links above are affiliate links through Amazon, which means that for no extra cost to you, I may earn a small commission.

teach about healthy eating habits

Piggybacking on the importance of physical activity is the importance of healthy eating. Whether you already feel confident in healthy eating or you are learning yourself, include your kids!

Some key ideas to prioritize:

The role of nutrient-rich foods in health and satiety (versus calorie-dense/nutrient-poor foods)
Healthy food preparation techniques that make nutrient-rich foods taste great
How to replace sugar-sweetened beverages with water or flavored waters
Portion control and hunger cues

Note that none of the ideas above talk about weight or dieting or restrictive food patterns. One of the strongest influences on a person's relationship with food as they grow from child to adult is how their parents/guardians interacted with food and influenced their own relationship with food. For example, a parent or guardian that is constantly dieting and talking about weight in front of their child may transfer anxiety about those same topics. Parents or guardians that are overly restrictive with access to foods can result in a child developing secretive eating behaviors. Requiring a child to finish their plate (which usually coincides with the child being served too large of portions) can destroy hunger cues. Treating dessert as a reward can lead to restrictive/binge behaviors.

One of the most positively influences around food is to have regular family meals. While work schedules may preclude this, having at least one family meal a week or cooking together to prepare meals ahead of time creates a positive safe environment around food.

Taking your kids grocery shopping helps prepare them to choose healthy foods for themselves in the future, while also giving them choices on which healthy foods they prefer to eat that week. There's no need to give blanket control to the child - offer them a decision between 2 healthy choices that you are OK buying either.

schedule regular checkups

Schedule regular checkups with your child's pediatrician and dentist to make sure they are meeting milestones and growth goals while also catching potential issues early.

Talk to the doctor about age-specific immunizations and ask them about any concerns you are having about your child, such as sleep habits. Physicians aren't always the best health care practitioner to provide advice about eating and physical activity habits - seek out a dietitian (or switch to a pediatric practice with a dietitian on staff) to avoid out-of-date and over-general eating advice that may alter your child's relationship with food and exercise.

If your child is afraid of the doctor or dentist, try to find out what specifically they are afraid of. Call around to different offices to see if they cater to certain phobias. Work with them to overcome these obstacles rather than postponing health care appointments.

Just like maintaining healthy teeth and gums is important for adults (because gum inflammation and tartar buildup can lead to other diseases in the body), oral health is important for kids, too. And not just for kids with their adult teeth! Kids that still have their baby teeth need to maintain good oral health to keep their body strong and help their immune system continue to develop. Regular checkups with dentists like Brian B. Dolive DDS Family & Cosmetic Dentistry can help catch problems early, discuss orthodontics or other procedures far in advance, and show your children that health is a priority.

]]><![CDATA[tips to prevent injury when exercising]]>Tue, 05 Jul 2022 11:51:43 GMThttp://www.baileydebarmore.com/jbtl/tips-to-prevent-injury-when-exercisingAn active lifestyle is recommended over and over again for both physical and mental wellbeing. But going about it in a haphazard way can lead to injuries like sprains, strains, and more serious injuries.

This post will talk about several ways you can prevent or reduce your risk of injury when exercising.

Photo by Alexandra Tran on Unsplash

warm up & cool down

Every activity should begin with a warm-up and end with a cool down. Warming up helps ready your heart and muscles for a workout. If you have been sitting at a computer all day before hitting the gym, loosening up your stiff and tight muscle and joints is key before expecting your body to move through the correct range of motion during your exercises.

Your warm-up doesn't need to be challenging, and it's up to you if you prefer a cardio-based warm-up or a movement-based warm-up.

Cooling down is important to let your body acclimate back to resting state. You can end your job with a walking cool down, or finish up your weight session with some dynamic movements that both stretch your body and let your heart rate come down.

don't forget to stretch

Perform some dynamic stretches before and after your workout to help condition your muscles after your warm-up and after your workout.

Combine your warm-up and stretching with this routine.

tune-in to your body

Your endurance and strength may vary from workout-to-workout based on a number of factors not always in your control. It's important to listen to your body rather than to hold tight to a mindset of "no pain no gain". If you normally do 3 sets of 10 reps, but on the 2nd set your legs aren't feeling right - don't do that 3rd set! You may risk injuring yourself, and then you'd be out for weeks.

If you wake up the day after a workout and feel more muscle soreness than normal, dial whatever you had planned that day back. If you were going to do another workout, swap it for yoga or mindful stretching with rest, ice and/or heat.

Don't jump into new routines at 150%. Even if you are experienced and moving from one type of exercise routine to another, start slow and at lower weights or speed so your body can acclimate to the new movements and build strength, flexibility, and muscle memory. It's often doing too much too soon that leads to injuries.

take injuries seriously

Injuries aren't always avoidable. Doctors still recommend "RICE" - rest, ice, compression, and elevate. Apply ice to the affected area for 20 mins on, 20 mins off in order to bring down swelling. Use a compression bandage as well. Elevate the affected area at heart level.

Depending on the location of your injury, you may be able to purchase supportive braces or sleeves that can help you recover. They are often stiffer when recovering from an injury, and then you can purchase more flexible items, like a knee or elbow sleeve, to wear as a support when you return to the gym.

This post is not medical advice. Always consult with a health care provider before beginning a new exercise routine.

]]><![CDATA[5 reasons to prioritize oral hygiene]]>Fri, 01 Jul 2022 15:54:22 GMThttp://www.baileydebarmore.com/jbtl/5-reasons-to-prioritize-oral-hygieneYour mouth is home to millions of good and bad bacteria. Some are important for your health and immune system, while others (if left unchecked) can wreak havoc on your oral health, increasing not only the risk of gum disease (gingivitis) and tooth decay, but also heart disease and diabetes.

Read today's post for 5 reasons why you should prioritize your oral health.

Photo by Keira Burton

dental health impacts overall health

Your oral health is linked to your overall health through several systems, and can affect your heart, fertility, and risk of diabetes. Brushing and flossing regularly helps prevent the buildup of plaque and tartar. This buildup provides ideal conditions for bad bacteria to flourish in your mouth, causing damage to your gums and leading to inflammation and infection. These bacteria can then enter your bloodstream and affect other parts of your body.

detect oral disease early

Several types of oral diseases can be detected during routine dental check-ups. Talk with your dentist about how often you should schedule check-ups. Common schedules include every 6 months or every year. At your check-up, ask your dentist if you are brushing and flossing correctly. Ask questions you have and don't be afraid to advocate for yourself and share what you struggle with. If you don't like using stranded floss, ask about floss picks or water flossers. Ask for their recommendation on electric toothbrushes in several price ranges.

prevent tooth loss

The inflammation and infection associated with gum disease can lead to pain, discomfort, and trouble eating. Additionally, as damage to your gums increase, your teeth will loosen and you may risk losing them. Cleaning your tooth surfaces and between them with regularly brushing, appropriate toothpaste, and flossing can reduce the risk of gum disease or help reverse early signs. Regularly visiting the dentist for a thorough cleaning will help remove any tartar build-up and start you fresh. They can also provide recommendations for other problems, such as tooth sensitivity.

reduce bad breath

Bad breath can be caused by a build-up of the bacteria associated with oral diseases. Brushing your teeth at least twice a day and flossing can reduce the risk of bad breath, as can brushing your tongue and swishing with an appropriate mouthwash.

improve your confidence

If you're embarrassed by your smile, there may be steps you can take. Whether you've slacked on taking care of your teeth due to depression, phobias, or lack of knowledge, consider seeing a dentist to find out what you can do to improve your teeth and gum health at home, and what procedures may be appropriate for you. Ask about costs and financing options. The porcelain veneers procedure may be one option to help overcome stained or discolored teeth, or teeth that have shifted position due to gum disease or tartar build-up.

]]><![CDATA[the importance of regular exercise]]>Fri, 17 Jun 2022 10:51:59 GMThttp://www.baileydebarmore.com/jbtl/the-importance-of-regular-exerciseDon't be discouraged by the title above saying "exercise" - whether you call it exercise, physical activity, or moving your body - engaging in something that gets your muscles moving and stretching, gets you away from the computer, and raises your heart rate a bit, is important for both your physical and mental health.

In this post, I'll share several reminders on how.

Photo by Ketut Subiyanto

heart health

Regularly moving your body and elevating your heart rate (to safe levels) helps to strengthen your heart muscle, regulate blood pressure, and increase good cholesterol. These factors can contribute to the prevention of heart disease and, as part of appropriate cardiac rehabilitation programs, can improve survival after heart attacks.

Sometimes starting a new habit of exercise just needs the right motivation. If heart health is the motivator for you, click the links in the previous paragraph to learn more about what types of exercise and how much exercise are appropriate.

risk of disease

Chronic diseases include heart disease, stroke, cancer, and diabetes (among others) and contribute to over half of deaths across the globe each year - many of which are preventable.

Regular physical activity not only improves your muscular and cardiorespiratory fitness (heart and breathing), but it can also improve the health of your bones, make it easier to move around functionally (like getting out of a chair), and reduce the risk of falls. Learn more from the World Health Organization.

If you have a passion for helping others move more, you may consider working part-time or full-time as an exercise instructor. You don't have to get your personal training certification to do that - you can get certified as a specific class instructor (like Zumba or Tai-Bo), or if you're passionate about yoga, you could complete your 200 yoga teacher training.

Explore companies that posted fitness videos on Youtube during the pandemic and find out how to join them, or how to start your own channel. If you regularly attend a fitness class, like cardio kickboxing or aerobics, find out what you need to do to become an instructor.

mental health

Moving more - whether you take a walk around the block at lunch or work up a sweat after work - can improve your mental health by reducing stress, anxiety, and depression and improving mood, sleep quality, and cognitive function.

live longer

Exercise can prevent or reduce your risk of chronic disease, contributing to a longer lifespan. But regular physical activity can also contribute to more healthy years at the end of your life, such as life free from dementia and disability. As we age, it is particularly important to engage in weight-bearing exercise such as body-resistance training or weight training. Weight-bearing exercise increases our muscle strength and bone density, which can improve our functionality to prevent falls and maintain quality of life.

One of my favorite resources for anyone looking to start or get back into movement as they age, is the book Stay Fit for Life. It includes full page color photos of real people completing functional movements, includes different difficulty levels, and week-long exercise plans.

]]><![CDATA[3 signs to check up on your wellness]]>Thu, 17 Mar 2022 15:56:21 GMThttp://www.baileydebarmore.com/jbtl/3-signs-to-check-up-on-your-wellnessOur health and wellness may wax and wane through the cycles of life, but don't let a focus on yourself rest on the back burner for too long.

Today's post highlights 3 signs that you may want to prioritize checking up on your health and wellness and ensure you're taking proper care of yourself. While these signs may be inconspicuous and turn out to be "nothing", they may be indicators of something else going on OR they may be problems that are best addressed earlier than later, before they develop into something more serious.

Photo by Kampus Production from Pexels

bleeding gums or tooth pain

Believe it or not, poor oral health may be a sign of poor overall health in your body. Bleeding gums from gum disease serve as an entry point for bacteria that can lead to inflammation throughout your body, including heart disease. Scientists have found links between oral health and risk of cancer and pregnancy outcomes, too. Not to mention, mouth pain and tooth loss impacts your ability to eat the foods you want, maintain healthy nutrition, and your quality of life as a whole.

Invest in an electric toothbrush and floss daily (with floss or a water flosser). Ask your dentist about over-the-counter products like enamel-restoring toothpaste and mouthwash. If dental care is expensive for you, ask your dentist if they have payment plans or take alternative insurance.

Photo by Kindel Media from Pexels

sore or aching back

You may think that a sore back may be a normal part of getting older...but it could be something else. Visit a chiropractor near you to assess your flexibility and movement, determine if you would benefit from regular adjustments, and learn about stretches and exercises that can help you restore good posture and stay healthy for years to come.

more fatigued or anxious than usual

Having anxiety at certain stressful points in your life is a usual aspect of life, in some respects, just as being fatigued after working more than usual, after a strenuous workout, or after traveling is normal. However, if you reflect back on the last few weeks or months, ask yourself if you have been anxious more often than usual. Ask yourself if it's harder to fall asleep or wake up in the morning, or if you find yourself lagging behind on family walks.

If you think you are more anxious or fatigued then normal, talk to your doctor or a mental health professional to help find out how you can help yourself feel better.

]]><![CDATA[tips for navigating the healthcare system when living with chronic pain]]>Tue, 01 Mar 2022 18:34:39 GMThttp://www.baileydebarmore.com/jbtl/tips-for-navigating-the-healthcare-system-when-living-with-chronic-painIf you are someone who lives with chronic pain, you know how challenging it can be to find a healthcare practitioner who understands your condition, exhausting to manage care from multiple providers and dealing with insurance, and expensive to get the medications you need and the specialists who can help. It's no surprise that 79% of chronic pain patients feel unsatisfied with their care. This post presents 4 tips for navigating the US healthcare system as a person living with chronic pain. I know that everyone is different, and everyone faces their own challenges, so view these tips as a starting point for your own situation.

Photo by Ivan Samkov from Pexels

Disclaimer: Living with chronic pain is exhausting. I speak from firsthand experience. Learning about your condition, managing doctor appointments and medications, and advocating for yourself is exhausting too, even if you weren't living with chronic pain. Know that in this post when I make a suggestion for "you" to do something, I am referring to you and your support system. I am also not saying that you need to do all of these things (or any of them!). My hope is that this post sparks some ideas in your mind about your own next steps.

learn more about your condition

If you have a rare and/or complicated condition, it can be difficult to understand what's going on in your own body. Add to that how many of us are living with multiple conditions with overlapping symptoms and multiple medications and the situation gets more complicated.

It's important to find a care provider who understands your condition, but that in itself can be challenging and you may feel like you have to interview multiple health care practitioners before you find a good fit. Call their office and ask to speak with their nurse rather than scheduling online. Ask if you can have a virtual or phone call before coming into the office. Try to research online to see if they list your condition as a specialty or ask your other care providers who are already a good fit if they can refer you. For example, if you already see a therapist who specializes in treating chronic pain, find out if they know of a physician or NP in the area who is known for quality patient care for patients like you.

advocate for yourself

If you're not sure where to start in researching your condition, look to professional organization websites as a starting point. Think about whether local support group would be helpful to you. Start a notebook or computer document where you can copy and paste the information you find and bring it to your care appointments.

Many websites have patient advocacy documents, such as questions to ask your doctor, so that you can engage in your care more effectively. For example, if your provider is recommending a certain treatment plan for you, ask about other options and the pros and cons. Talk about what would be a better fit for you.

Ask your doctor about the likelihood that insurance will require pre-authorization and ask them to appeal on your behalf if the request is rejected. Call your insurance company to find out about your plan and what alternatives there are to get you the treatments you need.

If you haven't already, consider creating a medical binder that contains your current list of medications and other information you may be asked at appointments.

know your rights

The Americans with Disabilities Act prevents discrimination against people with disabilities. Learn about your rights and how they apply to your workplace and healthcare. If you're starting a new job, or were recently diagnosed with chronic pain, schedule a meeting with your company's HR department to find out what changes can be made. These changes may apply to your schedule, your sick days, as well as physical accomodations.

seek second opinions

I mentioned interviewing healthcare providers earlier in the post. If you are satisfied with your primary care provider for most things but feel like you need a second opinion for specific aspects of your care, ask them who they would recommend for a second opinion.

Healthcare professionals are just that - professional. They shouldn't take your request for a second opinion personally, and you shouldn't feel bad for asking for one - it's your health and your care! Different doctors have different levels of experience with different conditions and treatments.

However, if you feel like you are possibly a victim of medical malpractice, don't hesitate to seek out a medical malpractice attorney for hire to learn about your options.

]]><![CDATA[6 tips to help you eat consistently better]]>Mon, 07 Feb 2022 16:08:11 GMThttp://www.baileydebarmore.com/jbtl/6-tips-to-help-you-eat-consistently-betterThere are many challenges to eating healthy on a regular basis (aka making healthy eating a lifestyle, rather than running through a cycle of fad diets). These challenges include time, cost, and boredom.

It takes time to shop for ingredients, find recipes, prep and cook meals at home, and time to think about what you're going to eat. Cost can be an up or down variable - healthy ingredients may cost more than less healthy ingredients when you are cooking but cooking at home typically costs less than eating out. Lastly, boredom! If you don't have a variety of healthy recipes to choose from, you may get bored with the same meals over and over again - like baked chicken, rice, and vegetables.

In today's post, I have 6 tips that help you address all 3 of these challenges.

Photo by Ella Olsson from Pexels

know your eating style

This post is all about helping you adopt a consistent healthy eating style - that is, helping you finally make sustainable changes so that healthy eating becomes part of your lifestyle.

Take a piece of paper and think about your approach to eating. Do you like to cook, or can't stand it? Where are you pressed for time the most?

For example, do you struggle to find time to grocery shop, even though you love to cook? A possible solution is to schedule grocery delivery, or pick-up your pre-ordered groceries at the store on the way home from work.

If you don't like to cook, think about other options. Are there recipes out there that require minimal cooking? What can you put together using pre-made foods, such as frozen steamable vegetable bags and pasta, or frozen dinner meals?

If you always start your day with the intention to bring lunch to work with you and cook when you get home, but are too tired to actually accomplish these goals, then it may be worth your time on non-work days to prep your meals and snacks ahead of time, so you can quickly grab your lunch from the fridge in the morning and have your dinner ingredients pre-prepped in the evening.

avoid an all-or-nothing approach

Yo-yo dieting is a term used when someone adopts a drastic change to their eating style, typically a fad diet, and sticks with it for a period of time before reverting back to old habits. This cycle then repeats. The weight gained during the reversion period is usually greater than the amount lost while dieting, and for each iteration of the cycle, it is harder to lose weight and easier to gain it back. To break this cycle, it is important to adopt a consistent eating lifestyle.

Even as you read through these 6 tips, you shouldn't try to make more than 1 or 2 changes at a time. Trying to change too much at once means it will be harder to sustain those changes. Try just 1 or 2 changes, and once they become a natural part of your lifestyle, you can add more changes, if appropriate. For big changes, you want to implement them incrementally. For example, if you don't know to cook or never cook, making a goal to cook dinner every night of the work week isn't realistic. Instead, you might try a dinner delivery service that brings the recipes and ingredients to you a few nights a week to work that schedule change into your life.

prepare meals at home

Preparing your meals and snacks at home can save you both in your wallet and your waistline. Food purchased from restaurants typically has a higher calorie count than similar foods prepared at home.

Preparing your own food also gives you more control over what ingredients you use and how much seasoning you add. You can also make healthy ingredient swaps.

We'll talk more about how to transition to preparing most of your meals and snacks at home in the next tips.

pack meals and snacks

It can be challenging to find healthy and easy snacks when you don't bring them from home. Snack foods from the vending machine or corner market are typically filled with not-great-for-you ingredients that make them shelf stable, and while you might feel a bit perked up from the sugar content, you may crash later. Instead, make some of these snacks at home and bring them with you to work or school.

Combining a carbohydrate and protein/healthy fat food is a great combination for snacks. Good carbohydrate choices include fruits like apples, bananas, and oranges, and whole grains, and protein/healthy fat choices include nut butters, hard-boiled eggs, and nuts. For example, you could eat half of a peanut butter-banana sandwich on whole grain bread, peanut butter on whole grain crackers, or some quick-cooking oats with dried fruit and nuts.

Check out this list of 49 healthy and easy snacks to pack.

try new and exciting recipes

If you are planning your meals for the week, try to incorporate one or two new recipes into your normal rotation. Make it a recipe that is both quick and easy, so you aren't deterred from trying something new in the future. You can use spices and seasonings to add exciting flavors to healthy dishes, like this tater tot nachos recipe.

Keep a board on Pinterest or a list online for recipes you want to try. When you sit down to meal plan, peruse your list and pick something new.

try meal prepping

Meal prepping is when you spend one day each week preparing most or all of your meals ahead of time. For example, you might prep a chicken and rice dish for lunch and portion it into Tupperware containers. For dinners that week, you might go ahead and cook the meat and chop some of the other ingredients so that when you get home from work that week you have less prep to do.

Meal prep is efficient because you a) have to meal plan and thus use your time and ingredients more efficiently and b) helps you eat healthier during the week because you don't have to decide what to eat.

Which of these 6 tips have you tried before?

]]><![CDATA[the impact of drugs and alcohol on your body]]>Wed, 02 Feb 2022 17:30:55 GMThttp://www.baileydebarmore.com/jbtl/the-impact-of-drugs-and-alcohol-on-your-bodySubstance abuse disorders, including alcohol misuse and drug abuse, can affect your life in many ways - from causing trouble in your personal life, affecting your work or school life, affecting how you think and feel, as well as affecting your physical health and socioeconomic circumstances.

There is a spectrum to alcohol misuse with dependence/addiction representing only the most extreme end of the spectrum. Alcohol misuse is a level of alcohol consumption that increases the risk of adverse health and social consequences and is defined by the CDC as more than 1 drink a day for women or more than 2 drinks a day for men, on average. Binge drinking is defined as 4 or more drinks on one occasion (women) or 5 or more drinks on one occasion (men). Alcohol dependence or addiction is a chronic disease, and is associated with loss of control, alcohol tolerance, and experiencing withdrawal symptoms when forgoing alcohol.

Source: CeDAR- Center for Dependency, Addiction, and Rehab - UC Health (click to go to website)

physical effects of alcohol misuse

When you drink too much alcohol (either heavy drinking or binge drinking) is associated with short-term and long-term consequences, including:

Liver damage (cirrhosis)
Various cancers including breast, liver, mouth, throat, voice box, esophagus, colorectal
High blood pressure, heart disease, atrial fibrillation, and heart failure
Psychological disorders
Pancreatitis
Wernicke-Korsakoff syndrome

When excessive alcohol consumption replaces a healthy diet, leading to malnutrition, Wernicke-Korsakoff syndrome can occur due to a thiamin deficiency. Symptoms include confusion, vision changes, exaggerated storytelling, amnesia, and hallucinations. Wernicke-Korsakoff syndrome is serious and requires immediate treatment.

drug misuse and abuse

Drug misuse is defined as taking prescription medications in a different way than prescribed, including taking the incorrect dose, skipping dosages, or taking medicines not prescribed for you. Drug abuse is when drugs are misused to inflict self-harm or to get high. Drug abuse is synonymous with substance use disorder, and includes abuse of alcohol, illicit drugs, psychoactive substances, and prescription drugs.

Source: Canadian Mental Health Association, Ontario (click to go to link)

physical effects of drug abuse

Drug abuse can result in adverse health consequences, including:

Heart damage and strokes (high risk with methamphetamine and cocaine use)
Liver and lung cancer
Lung damage (including pulmonary edema and chronic bronchitis)
Infections
Kidney damage, including kidney failure

If you suspect or know you have a problem with drugs or alcohol, seek help. Whether you confide in a friend, call a hotline, or enroll in drug and alcohol rehab, taking steps to address your problem will help restore your health.

In the US, you can call the Substance Abuse and Mental Health Services Administration (SAMHSA National Helpline) at 1-800-662-4357.

In the UK, check out this list of free helplines.

For other locations, search your country name with "free substance disorder helpline" to find help.

]]><![CDATA[3 ways to level up your home fitness routine]]>Tue, 01 Feb 2022 18:26:25 GMThttp://www.baileydebarmore.com/jbtl/3-ways-to-level-up-your-home-fitness-routineSince the start of the COVID-19 pandemic, many of us have taken to working out from home - whether due to gym closures, or a lack of commute that takes us by our gym. Having a home workout routine that works for you is a great way to stay active, even as gyms re-open. Even as you get back to your "normal" workout routines, home workouts are great for when it's too cold outside for your run, or when you're traveling with only your hotel room as a gym.

Photo by Jonathan Borba on Unsplash

*This post contains affiliate links. By purchasing products through the link in my post, I get a small portion of the proceeds which helps support me to continue writing this blog.

try a fresh workout

If you've been working out at home since 2019 and you've been doing the same thing, then it's probably time to switch things up. If you're limited by the equipment you have, check out the next section on multi-tasking equipment.

Equipment or not, remember there are many ways to workout, and a way to switch things up to keep your muscles on their toes is to try something new. Check out this article source to learn more.

Your muscles adapt to the same exercises, so something as simple as changing WHICH triceps exercise you do is enough to see your progress kick back up. You can also change your weight x rep x set combinations, switching from high weights/low reps to low weights/high reps or trying super sets or circuits. Adding one or two days of yoga to your resistance training can have a big effect, including an overall increase in body strength and flexibility. Yoga isn't just for rest days!

Look at the list below and choose 1 or 2 activities to try that are new to you. Then search for videos on Youtube to find free workout videos or check out social media to find new trainers to follow. POPSUGAR Fitness has lots of different workouts online.

Different Types of Exercise

Yoga (try Buti Yoga to combine dance and yoga!)
Barre workouts
Resistance workouts (weights)
TRX Suspension Training
Aeriel fitness and yoga

If you miss the social aspect of working out and are in a scenario where it is safe to work out with others, consider checking out local bootcamp studios like Burn or Orange Theory, signing up for a running or hiking group, or trying another type of studio, like cycling or AKT.

helpful resources

Here are some articles you may find helpful!

How to start lifting weights [Healthline]
How to Switch Up Your Muscle Building Routine [Muscle And Strength]
How to Change Your Strength Training Workout [VeryWell Fit]
15 At-Home Workout Moves (space-efficient and furniture-friendly) [Fatherly]

remember safety

When trying new workouts, remember to exercise safely. Look up videos online to see the correct form for a new exercise to avoid injury and remember to always start slow and low in weight to master the technique. No matter how well you could do your last routine, trying something new often means getting knocked down a fitness peg, so there is nothing wrong with modifying exercises while you master them.

If you regularly see a physical therapist, massage therapist, or chiropractor, inform them of your new workout routine. They may have advice to help ease any growing pains along the way or tips for modifying workouts for your body type.

multi-tasking equipment

If you're building your home gym, know that you don't need to have a plethora of space or expensive equipment. The best investment you can make, especially when you're getting started, is to get equipment that can multitask. Examples include the TRX Go suspension system, which attaches securely to a door frame, and allows you to complete the vast variety of TRX exercises to work every muscle in your body.

Other equipment that I like include resistance bands, particularly these thick ones that are great for lower body exercises, like side steps and isolating glutes and quads. For resistance exercises, this dumbbell tree is perfect because it has a variety of weights and storage in one. Finally, I recently bought this aerobic step and love its size and that it has 2 heights. I use the higher height option and it doubles as a weight bench for tricep and lat dumbbell exercises.

If you're interested in how to stay active WHILE working at home, check out this article from Vox that features the Flexispot desk bike and the Cubi Pro under-desk elliptical.

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