10 tips to stay mentally healthy

10 tips to stay mentally healthy

Enjoying mental health means having a sense of wellbeing, being able to function during everyday life and feeling confident to rise to a challenge when the opportunity arises. Just like your physical health, there are actions you can take to increase your mental health. Boost your wellbeing and stay mentally healthy by following a few simple steps.

  1. Connect with others. Develop and maintain strong relationships with people around you who will support and enrich your life. The quality of our personal relationships has a great effect on our wellbeing. Putting time and effort into building strong relationships can bring great rewards.

  2. Take time to enjoy. Set aside time for activities, hobbies and projects you enjoy. Let yourself be spontaneous and creative when the urge takes you. Do a crossword; take a walk in your local park; read a book; sew a quilt; draw pictures with your kids; play with your pets – whatever takes your fancy.

  3. Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club; a band; an evening walking group; a dance class; a theatre or choir group; a book or car club.

  4. Contribute to your community. Volunteer your time for a cause or issue that you care about. Help out a neighbour, work in a community garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world. An effort to improve the lives of others is sure to improve your life too.

  5. Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, dancing and bushwalking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.

  6. Challenge yourself. Learn a new skill or take on a challenge to meet a goal. You could take on something different at work; commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals builds skills and confidence and gives you a sense of progress and achievement.

  7. Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.

  8. Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocussed time each day to refresh; for example, let your mind wander, daydream or simply watch the clouds go by for a while. It’s OK to add do nothing’ to your to-do list!

  9. Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment – feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practising mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health.

  10. Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your doctor (GP) about where to find a counsellor or community mental health service. The perfect, worry-free life does not exist. Everyone’s life journey has bumpy bits and the people around you can help. If you don’t get the help you need first off, keep asking until you do.
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Top 30 Health Tips

Top 30 Health Tips
A garlic a day: Garlic is the mother of all cures. Researchers in Liverpool have found that 5ml of garlic extract lower levels of a disease-causing chemical by up to 48 per cent.

 Eat wholegrain foods: Make sure you have whole-grain bread, rice or pasta at least four times a week and you will reduce the chance of having cancer by 40 per cent.


 Take care of your skin: Always wear sun-screen lotion during summers. It is advisable to use winter care creams to overcome the harsh and cold winds. The best cure is to smile through and your skin will shine with an extra dash. It's no big secret!

 Try Tea: Tea is always good. Being a heavy tea-drinker can never have negative effects. The protective effects of tea increase with the amount drunk, and people who are regular tea drinkers are the least likely to die of a heart attack.

 Stop smoking: Do not smoke your health away. Nicotine patches, gums or inhalers might work for some individuals, or other methods, from hypnosis to acupuncture. More you are to smoke, more likely your are to develop cancer or heart disease.

 Walk for Health: There is nothing better than walking. Walking a mile everyday, or taking reasonable exercise three times a week, promises to reduce the risk of heart disease, as well as strengthens bones and keeps them strong.

 Never sleep over a backache: It is never advisable to sleep over a backache. Research shows that people who take to their beds with backache take the longest time to recover. Those who avoid bed-rest and continue normal activities as much as possible have less pain.

 Water spells health: Water flushes out the toxins. A good amount of liquid intake helps the entire system and of course is best for curing skin ailments. The average man needs 2.9 litres, or about 12 cups of water, a day and woman needs about 2.2 litres.

 Stop bad breath: You can prevent that unfriendly odour. It is caused by oral bacteria. A tongue scraper may help, but dental care may be needed. Mouth rinses are effective, as are flossing and brushing teeth twice a day.

 Slow down on the junk: Research shows that eating too many high-fat-food contributes to high blood-cholesterol levels, which can cause hardening of the arteries, coronary heart disease and stroke.

 Cut back on salt: Health Organisation recommend no more than five grams a day. Too much salt can lead to stroke and heart problems.

 Drink wine: Research suggests that the equivalent of a couple of glasses of wine a day may be good for health. It can also help you keep a good mental frame.

 Spouse can matter: A man in poor health in his 50s is six times more likely to be affected if married to a woman who is also in poor health.

 Eat right for better teeth: Your pearly whites can gleam. Eat apples, oranges, celery, carrots and high fiber green.

 Crash diets don't work: The so called new-age diets do not add to health prospects. There is no easy way to lose weight so the best way is to do it over a period of time.

 Coffee is good: Researchers have found that two to four cups of coffee daily can lower the risk of colon cancer by 25 per cent.

 Being overweight is dangerous: Loose the extra kilos. Over weight people cut 20 weeks of their life for
every excess kilogram, according to new research.Keeping a personal weight machine at home really helps. Buy one now!

 Supplement with selenium: Research has shown that people who took a daily supplement of selenium had a 37 per cent reduction in cancers.

 Lower your cholesterol: Work on reducing your cholesterol. This can reduce the risk of heart attack and stroke even when your level is not high. Exercise to reduce weight.

 Asprin is a wonder drug: Asprin can actually do wonders. It helps to reduce the risk of conditions such as heart disease and cancers, including of the colon, oesophagus, stomach, rectum, prostrate. cent.

 Change your job: If the workplace is what bothers you. Simply quit! Consider becoming a salesperson. Salespeople are least likely to have a work-related illness.

 Socialising is good: Meeting friends and relatives is recommended. Weekly socialising improves the memory, concentration and problem solving skills.

 Learn to relax: Unwind, take up a hobby and start socialising. This fights stress and depression.

 Fruits and vegetables help: Have at least five portions of vegetables and fruit a day, especially tomatoes, red grapes.

 Sing to stay healthy: Singing is good for the mind and body. it is relaxing, improves breathing and muscle tone.

 Vitamins are vital: A multivit a day keeps the tablet away, but be sure it contains at least 200 meg of folic acid.

 Sleep well: There is nothing like a good sleep. Sleep primes the immune system. Most people need between seven and nine hours of sleep a night.

 Or just hum...: Humming helps. Daily humming is a good way to increase ventilation in the sinuses.

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Health Benefits of Almonds

Health Benefits of Almonds
Almonds have been consumed by many cultures for thousands of years and were highly popular in the diets of ancient Egyptian cultures. They have continued to be popular and have become a popular snack food as well as becoming incorporated into milks and flours. On top of being delicious regardless of how you eat them, they bring tons of amazing health benefits for you when you include them at your table.

Reduces Cardiovascular Disease
People who consume nuts on a regular basis can lower their low-density lipoprotein (LDL) cholesterol that clogs their arteries and is the main cause for heart disease. They do these with their high levels of:
  • Omega-3 fatty acids: Omega-3’s are a heart healthy form of unsaturated fat that help you heart and help to prevent heart attacks. While many people turn to fish for their Omega-3’s almonds and other nuts are one of the best sources of Omega-3 that are plant based.
  • Unsaturated fats: Unsaturated fats are the “good” fats that have been found to help your body to lower high cholesterol levels.
  • Fiber: High levels of fiber help your body to stay full longer, which reduces that chances of obesity induced cardiovascular diseases. Fiber also helps you lower your cholesterol levels and is thought to help your body to prevent diabetes.
  • Vitamin E: High levels of LDL (the bad fats) will lead to plaque build-up in your arteries, which effectively narrows them and causes internal problems. This development can lead to heart attacks, chest pain, and coronary heart disease.
  • L-arginine: This acid helps to make your artery walls more flexible, reducing the likelihood that your body will form blood clots that will block your blood flow.
Encourages Brain Development
Almonds have been studied for their connection in the development and health of our brains, aiding in memory boosting as well as overall brain function. Its high protein levels will not only provide your body with a boost of energy, it will also help to repair your brain cells while magnesium helps to strengthen your nerves. Both B6 and vitamin E promote overall brain health while slowing down the aging of your cells, helping to preserve your memory for longer as you age.

One of the most important functions for brain health is its high level of antioxidants, which fight free radicals in your body, thus giving your body a greater chance of avoiding brain and other cancers. L-carnitine and riboflavin in almonds will also encourage brain activity and prevent Alzheimer’s disease, while possibly boosting intelligence levels in children when they are young.

Regulates Cholesterol
Numerous studies have reported that consuming half a cup of almonds a day will reduce your overall cholesterol levels by up to ten percent. The combination of monounsaturated fats with some polyunsaturated fats in almonds have been shown to be the perfect combination of fats to encourage cardiovascular health. 
However, the benefits of eating almonds will be greatly reduced or outright negated if people simply add them to their diets instead of substituting them for something less healthy in their current diet. It is also recommended to consume dry roasted or natural almonds without added salts and oils to ensure proper body balance.

Increases Bone Health
Calcium is an important factor for bone health, however; it is important to ensure that you are consuming calcium in ways that will allow for high levels of absorption into the bones. Dairy has low rates of magnesium, which is vital for bones to be able to absorb calcium, while fruits, vegetables, and nuts have high levels of magnesium and calcium. It has been found that when humans consume foods with equal amounts of these important elements their bodies will absorb them at a much higher rate than when you drink milk. Almonds have high levels of both of magnesium and calcium to allow for the highest levels of absorption.

In addition, while many people automatically think of calcium when they think about their bone health vitamin E is a powerful antioxidant that has been shown to reduce the risk of osteoporosis. The Journal of Bone and Mineral Metabolism examined the impact that Vitamin E had on bone density and overall strength and found that increasing vitamin E levels in rats increased their bone density by up to eighty percent.

Controls Blood Pressure
Daily consumption of nuts such as almonds have be shown to lower the risk of hypertension, although it cannot prevent the disease altogether. Its high content of potassium and unsaturated fatty acids play a role in promoting a health body and the low content of sodium in raw almonds makes the benefits even greater. The biggest powerhouse that almonds have over blood pressure are their high magnesium content, a mineral that many people do not consume enough of and is strongly associated with blood pressure concerns regardless of your weight.

Prevents Overeating
Healthy fats and fiber will aid you greatly if you are trying to prevent overeating, as they will help you to stay full for much longer and curbs overeating of unhealthy foods. Studies have shown that almonds have a positive boost on your body’s metabolism and the Nurses’ Health Studies research showed a clear correlation between daily consumption of almonds and healthier body weights. This study was supported in the International Journal of Obesity, which found that those who ate almonds daily had a higher rate of weight loss, waist size, fat mass and systolic blood pressure.

Final Word
It is clear that incorporating almonds into your daily diet can have significant health benefits for many. Incorporating them into your diet is easy as alternatives become more available for those who have allergies to lactose. For those who are seeking to include more almonds in their diet, you should ensure that they are as un-processed as possible. Many different nuts will go through processing that drastically lowers the almonds nutritional and health value. Look for almonds that have not been subjected to intense heat, sugar, hydrogenated oils or sodium to ensure that you are receiving all of its benefits.

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Best Christmas Tech Gifts

Best Christmas Tech Gifts

 
 The countdown is on! Time to check gifts off the list and start wrapping things up. Gifts.com can be your one-stop shopping place. Our collection of personalized gifts include Christmas gifts for teachers, neighbors, friends, and family. Find stocking stuffer gifts, colorful Christmas gift baskets, and unique Secret Santa gifts that will keep them guessing.

 

1.  The Best Selling Fitbit of 2015:  Fitbit Charge Wireless Wristband – Buy It Here For $140

Best Selling Fitbit of 2015 - 2016

Track workouts, heart rate, distance, calories burned, floors climbed, active minutes and steps. Plus, monitor your sleep patterns because, yes please!


2.  The Best Siri Replacement:  The Amazon Echo – Buy It Here For $180

Best Selling Amazon Echo 2015

Deuces Siri.  Hello Alexa!  The closest thing we have to living Star Trek to date.  Hands-free, ask Alexa anything and she’ll answer. Plus listen to music because, music.


3.  The Must-Have Phone:  New iPhone 6S – Buy It Here Starting at $199

iPhone 6s in Rose Gold Pink for 2015 - 2016

Because FOMO has sent in and it’s time to upgrade from that old and dusty iPhone 6, you know, from 10 months ago.


4.  The Headphones:  Beats Solo2 Wireless On-Ear Headphones  – Buy It Here For $222.99

Beats-Solo2-Wireless-On-Ear-Headphones-2016

Go wireless, stay comfortable, listen to music, remain on trend.  Beats Solo2 come in black, white, red, blue and gold.  Gold!


5.  The Noise Cancelers: Bose QuietComfort Noise Canceling In-Ear Headphones – Buy It Here For $249

Bose QuietComfort 20i Acoustic Noise Cancelling Earbuds

6.  The Binge Watching Game Changer:  The Fire TV Stick – Buy It Here For $39.99

2016-amazon-fire-stick-with-voice-remote-for-tv

Quickly connect it to your TVs HDMI port and watch over 250,000 shows from Netflix, Hulu, Amazon, HBO GO, and more. Hi Orange is the New Black!  Bye family and friends!


7.  The Wireless Speaker:  Braven 570 Wireless Bluetooth Speaker – Buy It Here For $59.99

braven-wireless-bluetooth-speaker-in-green-2016

Enjoy up to 10 hours of play time when you take this portable speaker with you when you’re on the go, at the beach, or just chilling in your home.  Plus you’ll just look cool in lime green.


8.  The Coffeemaker:  Mr. Coffee Smart Wi-Fi Enabled Coffee Maker  – Buy It Here For $149

mr-coffee-wifi-coffeemaker-smartphone-2016

Because the coffee future is here! Schedule or adjust brew time and setup reminders so coffee is fresh and hot whenever you want it using the Free WeMo App from your smartphone.


9.  The Affordable Camera:  Canon EOS Rebel SLR Digital Camera – Buy It Here For $499

canon-eos-rebel-digitial-camera-white-2016-gift

Because sometimes you need a camera that isn’t your phone.  If you’re looking for a camera that won’t break the bank, this Canon is one of the highest customer rated and best selling digital picture buddy this season.


10.  Footwelt Mini Self-Balancing 2 Wheel Scooter with LED Light – Buy It Here For $365Best Self Balancing Scooter 2016 by Footwell

Because this is as close to Back to the Future as we’re going to get!


11.  The Current:  Latest Apple TV with Siri Technology  – Buy It Here For $149

New Latest Apple TV with Siri in Black 32GB 2016

Because you’ll never watch TV or listen to music the same way again.


12.  The GoPro:  GoPro HERO4 Black 4K Action Camera – Buy It Here For $499.99

gopro-hero4-4k-action-camera-best-selling-2016

This is the most advanced GoPro ever and has the highest customer satisfaction ratings too.  Get ready for the best adventure of your life.


13.  The Drone:  DJI Phantom 3 Professional 4K Quadcopter Drone with Video Camera – Buy It Here For $1,253

dji-phantom-3-professional-parent-drone-with-camera-2016

Because, let’s face it, you’ve always wanted your very own drone.  Enough said.


14.  The Notebook: MacBook Pro w/ Retina Display – Buy It Here For $1,299

macbook pro notebook 13.3" for 2015 - 2016

Still a great laptop when you need an upgrade, but don’t want to break the bank.  13.3″ laptop/notebook with retina display.  We still love all things Apple.


15.  The Retro Camera:  New Polaroid Socialmatic Instant Digital Camera – Buy It Here For $400

Polaroid Socialmatic Instant Digital Camera New White 2016

This new Polaroid has a retro look and feel, but with all the current camera tech bells and whistles like 4.5″ touchscreen, GPS, Wi-Fi, Bluetooth, 4GB internal storage, and a built-in printer for color prints.

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Sites For Free Online Education

Sites For Free Online Education
Best of all, many high quality sites are completely free. From history to coding, excellent free education awaits on the following 25 sites.

 1. Coursera

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Coursera.org is a website that partners with universities and organizations around the world. This brings a wide variety of topics and perspectives to one searchable database. Coursera is a powerful tool for free online education, and includes courses from many top universities, museums and trusts. This gives the site an extremely wide range of in-depth courses. Coursera is extremely useful if you’re looking to study many different topics, or want courses from different schools and groups.

2. Khan Academy

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Partnering with many post secondary schools, Khan Academy offers a useable, well organized interface. Also curating many courses from around the web, Khan Academy offers impressive depth on many different subjects. Among the more well known educational sites, Khan Academy is also incredibly useable, which may make it easier to keep learning goals.

3. Open Culture Online Courses

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If you are struggling to find exactly the material you are looking for, try Open Culture’s listing of free online education courses. The page highlights 1000 lectures, videos and podcasts from universities around the world. The site features a lot of material found only on universities private sites, all in easy to browse categories. This means you can find hundreds of university courses, without having to visit and search each university’s own site. Open Culture’s list features courses from England, Australia, Wales and many state universities around the United States. A very helpful resource for finding many courses in one area of study.

4. Udemy 

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Udemy’s free courses are similar in concept to Coursera’s but additionally allows users to build custom courses from lessons. Working with many top professors and schools, the site mixes the customizable platform of other sites with a heavy emphasis on top quality content. This is another site however, that mixes free and paid content.

5. Academic Earth

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Another site with courses from many different schools is Academic Earth. Much like the three sites above, Academic Earth brings together top notch courses from many different sources, and focuses on offering a wide variety of subjects. Academic Earth lists courses by subject and school, so it might be easier to find what you’re looking for.

6. edX

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Another great option for free online education is edX. Also bringing together courses from many different schools, the site has impressive, quality information for everyone. edX covers a great range of topics.

7. Alison

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Unlike the previous sites on this lists, Alison is a free education site offering certification in some areas. Alison offers courses mainly in business, technology, and health, but also includes language learning courses. A great option if users need certification for their learning, Alison also offers school curriculum courses.

8. iTunesU Free Courses

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A very convenient place for free online education is iTunesU, because it integrates seamlessly with your iPod, or any app-ready Apple mobile device. On iPad, iPhone, or iPod touch, users download the iTunesU app. Desktop users can access  iTunesU on the upper right hand corner of the iTunes Store. iTunesU is also convenient because the store is categorized much like iTunes. Users can search learning materials in many different ways, including genre and topic. However, courses are often a mix of free podcasts or videos, and paid content. ITunesU does include courses on a pretty wide scope of topics, but does not integrate with Android, Google or Windows mobile devices.

9. Stanford Online

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Your hub for all the online offerings from Stanford University, Stanford Online offers self-paced and session based courses. While Coursera features some courses from Stanford, many classes are only available via other hosts. Some courses require iTunes, but most are completed in your web browser. Stanford Online is a great site for high quality courses, though the topics are somewhat limited compared to sites partnered with more than one school.

10. Harvard Extension

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Like Stanford Online, Harvard Extension features free online education courses from Harvard only. This is another excellent source for top notch course material, though the course variety is less rich than multi-school sites. Additionally, Harvard Extension allows you to search for courses by professional certificate. This makes it much easier if your online education goal includes certification.

11. Open Yale Courses

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Open Yale Courses echoes Harvard Extension and Stanford Online, in that it offers only courses from Yale. While the site is similarly limited to topics taught at the school, Open Yale Courses offers a lot of videos of actual campus lectures. The availability of videos makes the site a great option if you’re looking for quality courses, but learn better by watching than by reading.

12. UC Berkeley Class Central

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Much like the other schools on this list, UC Berkeley has a variety of free online education options. The school has slightly fewer courses than the schools above, but includes some supplementary lectures, webcasts and RSS Feeds, making it easy to keep up with the topics you choose.

13. MIT OpenCourseWare

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Similarly, MIT offers a variety of free courses. The school has a comparable number of courses to the schools above, plus includes very in-depth course materials on the subjects available. MIT also offers free RSS feeds, a convenient way to continue learning.

14. Carnegie Mellon Open Learning Initiative

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Carnegie Mellon’s free online education site is comparable with the other school’s on this list, however, Open Learning Initiative also covers a smaller range of topics. But for the topics that are covered impressive, in-depth material is available.

15. Codecademy

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Codecademy is a website dedicated specifically to teaching coding. Where other coding sites follow an example/practice session workflow, Codecademy includes a live practice window. This means you can practice coding while still viewing the lesson material. The courses at Codecademy are well written and easy to follow and the website is organized very nicely. Codecademy features a centralized dashboard where you can monitor your progress, plus organizes lessons into complete modules. This lets you learn an entire language without needing to pick the next course manually.

16. Code

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Code is another website focused on coding and app writing. A site with high quality courses, Code also features learning options for kids. In addition to kid friendly courses, Code offers free online education classes on a wide variety of technology topics. These classes include app writing, robotics and Javascript. Most of the courses are also geared in a such a way that they can be useful in a classroom setting. This makes Code a great resource for harder to find coding topics, as well as various learning settings.

17. University of London Podcasts

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The podcast page on the University of London website is another great source for free education. While the courses are limited to podcasts, the site features podcasts from it’s own campus, as well as eleven universities in and around London. This gives learners a wide base of topics and lectures, but still ensures in-depth material.

18. University of Oxford Podcasts

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Similar to the University of London, the University of Oxford features many different podcasts. Most are public lecture series or lectures from visiting professors, with several different recordings available. The advantage to this particular site is that podcasts are organized into series, making it easy to subscribe to multiple lectures on one topic. Another good site for thoroughly in-depth lectures.

19. BBC Podcasts

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For the more casual learner, the BBC offers a wide variety of podcasts on many different topics. Most podcasts are updated weekly, and focus on everything from finance, to sports, to current events. Through the World Service line of podcasts, there are also many in different languages. The focus of these podcasts are less in-depth and theory based, which may be more accessible to the average person.

20. TED-Ed

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Another great destination for more general learning is TED-Ed. From the same people that brought you the all encompassing, motivational web series, comes a site chocked full of educational videos. Most include impressive animation, and all are ten minutes long or less. Not only is TED-Ed an excellent site for the curious, it also includes supplemental materials and quizzes on the videos. This makes the site extremely useful in formal education settings, as well as in entertaining ways to brush up on new discoveries and topics.

21. LessonPaths

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LessonPaths is another great tool for those looking for a more usable and convenient way to access learning material. On this site, users create link playlists of their favorite learning materials from other sites. Users then rank these collections, making it easy to find many different high quality, accessible sources on a given topic.

22. Memrise

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Another impressive free online education site offering ease of use and convenience is Memrise. Available both on desktop and as an app, Memrise is a particularly powerful tool if you are studying a language. The site encompasses many other topics as well, though some of the course material is user generated content. Part of what makes Memrise speacial is their integration of games into the learning materials, mixing learning with entertainment.

23. National Geographic Kids

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The kids site for National Geographic is another site that makes free online education applicable for younger users. For those looking for kid friendly education, a large variety of games, puzzles, videos and photos keeps kids interested on this site. National Geographic Kids doesn’t organize learning into courses, making materials available by topic and medium instead. This makes National Geographic Kids a good option for those looking for a more casual learning environment.

24. Fun Brain

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Fun Brain is another good option for kids who want to learn online, but focuses on games and fun puzzles. Particularly focused on math and reading, Fun Brain’s game based approach can be valuable if the child in question struggles to pay attention. Fun Brain offers rewards and challenges as well, and is another site aimed at a casual learning experience for kids K-8.

25. Whyville

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Similar to the sites for kids free online education is Whyville a destination for preteen online learning. The site includes a variety of social features, with a focus on learning materials geared for young teens. Whyville also mixes in educational games, to make the site a well rounded option for kids too old for simple games, but too young for heavy reading based material.
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