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Cortisol and Stress: How to Stay Healthy

Meditation

Cortisol is an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more:

      • Proper glucose metabolism
      • Regulation of blood pressure
      • Insulin release for blood sugar maintenance
      • Immune function
      • Inflammatory response

Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body. Small increases in cortisol have some positive effects:

      • A quick burst of energy for survival reasons
      • Heightened memory functions
      • A burst of increased immunity
      • Lower sensitivity to pain
      • Helps maintain homeostasis in the body

While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress.

Higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress) have been shown to have negative effects, such as:

      • Impaired cognitive performance
      • Suppressed thyroid function
      • Blood sugar imbalances such as hyperglycemia
      • Decreased bone density
      • Decrease in muscle tissue
      • Higher blood pressure
      • Lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences

Increased abdominal fat, is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, the development of metabolic syndrome, higher levels of “bad” cholesterol (LDL), and lower levels of “good” cholesterol (HDL), which can lead to other health problems!

To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place. The following have been found by many to be very helpful in relaxing the body and mind, aiding the body in maintaining healthy cortisol levels:

      • Guided Imagery
      • Journaling
      • Self-Hypnosis
      • Exercise
      • Yoga
      • Listening to Music
      • Breathing Exercises
      • Meditation
      • Sex
      • Other Techniques

Cortisol secretion varies among individuals. People are biologically ‘wired’ to react differently to stress. One person may secrete higher levels of cortisol than another in the same situation. Studies have also shown that people who secrete higher levels of cortisol in response to stress also tend to eat more food and food that is higher in carbohydrates than people who secrete less cortisol. If you’re more sensitive to stress, it’s especially important for you to learn stress management techniques and maintain a low-stress lifestyle.

Source: stress.about.com ~ By: Elizabeth Scott, PhD  ~ Image: Canva Pro

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3 Steps to Heal Adrenal Fatigue

Adrenal fatigue is estimated to affect around 80% of people in the world! According to James Wilson (author of “Adrenal Fatigue: The 21st Century Stress Syndrome”), chronic stress and lifestyle affect the body’s ability to recuperate from physical, mental, or emotional stress.”

Whether for a short time, or a chronic condition, most people will struggle with adrenal fatigue at some point in their life.

Do you sometimes have:

            • body aches
            • trouble concentrating
            • racing thoughts
            • moodiness and irritability
            • constant tiredness
            • feeling overwhelmed
            • hormone imbalance
            • cravings for sweet and salty foods

These symptoms can be indicative of a few different disorders and are often overlooked by doctors, but more and more people are starting to realize that a combination of these could indicate the onset of adrenal fatigue also known as adrenal insufficiency.

And if you have adrenal fatigue, it can also be a major cause of excess fat storage and low energy levels. So, let’s talk about exactly what your adrenal glands do and how you can heal adrenal fatigue in 3 simple steps.

Your Amazing Adrenal Glands

Your adrenal glands are two thumb-sized organs that sit above your kidneys that are part of the endocrine system. Also known as the suprarenal glands, they are involved in producing over 50 hormones that drive almost every bodily function, many of which are essential for life.

Hormones affect every function, organ, and tissue in the body directly or indirectly. They react to each other, as well as respond to conditions in the body, in an intricate and highly sensitive balancing act. The adrenal glands work closely with the hypothalamus and the pituitary gland in a system known as the hypothalamus-pituitary-adrenal axis (HPA axis).

Adrenal glands play a huge role in the stress response. Your brain registers a threat—whether it is emotional, mental or physical. The adrenal medulla releases adrenaline hormones to help you react to the threat (the fight-or-flight response), rushing blood to your brain, heart, and muscles. The adrenal cortex then releases corticosteroids to dampen processes like digestion, immune system response, and other functions not necessary for immediate survival.

Your adrenal glands are responsible for balancing hormones such as:

Glucocorticoids – hormones that balance your body’s blood sugar, help with energy and food metabolism, help your body handle stress, and manage your immune response. (Example: cortisol)

Mineralocorticoids – hormones that maintain healthy blood pressure, manage your blood hydration level and keep your blood healthy by keeping salt and water in balance. (Ex: Aldosterone)

Sex hormones – estrogen and testosterone

Adrenaline – hormones that affect your heart health, make sure that all parts of the body are getting blood and converting glycogen into glucose in your liver.

What Causes Adrenal Fatigue?

Adrenal fatigue is a condition where your body and adrenal glands can’t keep up with the tremendous amount of daily stress many people experience. Sometimes misunderstood as an auto-immune disorder, adrenal fatigue can mimic some precursors to other common illnesses and diseases.

Wellness doctors and practitioners believe that an episode of acute stress or prolonged, chronic stress can cause adrenal glands to become overloaded and ineffective. They believe that adrenal fatigue can be caused by:

      • Stressful experiences like the death of a loved one, divorce, or surgery
      • Exposure to environmental toxins and pollution
      • Prolonged stress due to financial hardship, bad relationships or work environment, and other conditions that entail feelings of helplessness
      • Negative thinking and emotional trauma
      • Lack of sleep
      • Poor diet and lack of exercise

Also, according to the Mayo Clinic, severe adrenal fatigue symptoms may actually be Addison’s disease.

Adrenal Fatigue Symptoms

What happens when the adrenal glands stop producing hormones efficiently? Every bodily function is affected and as adrenal hormone levels shrink, even the normal get-up-and-go you get from them disappears. Adrenal fatigue symptoms include:

      • Morning fatigue or trouble waking up
      • Decreased libido
      • Depression
      • Muscle weakness
      • Poor focus
      • Bone loss
      • Inflammation
      • Increased allergies
      • Difficulty sleeping
      • Irritability
      • Fatigue
      • Cravings for sugar
      • Hair loss
      • Weight gain
      • Muscle tension
      • Inability to tolerate high carb/potassium foods unless paired with fat and protein

If you’ve experienced any of these adrenal fatigue side effects, take heart, there are now many natural ways to treat and support your adrenal system.

The 3 Steps to Heal Adrenal Fatigue

Treatment for adrenal fatigue involves reducing stress on your body and your mind, eliminating toxins, avoiding negative thinking, and replenishing your body with healthy food and positive thoughts.

1. Adrenal Fatigue Diet

In every case of adrenal recovery, diet is a huge factor. There are a number of foods that support adrenal function. They will help replenish your adrenal energy so your system can come back to full health. But first, you must start by removing any hard-to-digest foods and any toxins or chemicals in your environment.

The idea is to remove anything that taxes your adrenals. Foods to avoid are:

Caffeine: This can interfere with your sleep cycle and make it hard for your adrenals to recover. If you must drink coffee or a caffeinated beverage, then have a limited amount in the morning before noon.

Sugar & sweeteners: Includes avoiding high fructose corn syrup and artificial sweeteners as well. Avoid sugary foods, cereals, candy, sweets, etc. Be aware that sugar my an additive in bread, condiments, and dressings. Try to avoid as much extra sugar as possible. Use raw honey or stevia as an alternative.

Processed and Microwaved foods: First of all the microwave has its own dangers, but additionally, most microwaveable foods have many preservatives and fillers that are hard to digest and wear out your body’s energy and digestion cycle. Try to buy food on the outer walls of your grocery store and prepare your own food whenever possible.

Hydrogenated Oils: Vegetable oils like soybean, canola, and corn oil are highly inflammatory which can lead to adrenal inflammation. Try to only use good fats such as coconut oil, olive oil, organic butter, or ghee.

Next, you will want to add nutrient-dense foods that are easy to digest and have healing qualities. Some of the top superfoods for adrenal health include:

      • Coconut
      • Olives
      • Avocado
      • Sea Salt
      • Cruciferous vegetables (cauliflower, broccoli, brussel sprouts, etc.)
      • Fatty fish, e.g. wild-caught salmon
      • Chicken and turkey
      • Nuts, such as walnuts and almonds
      • Seeds, such as pumpkin, chia, and flax
      • Kelp and seaweed
      • Celtic or Himalayan sea salt

These foods help overcome adrenal insufficiency because they are nutrient-dense, low in sugar, and have healthy fat and fiber.

See also my healing diet for more food suggestions.

2. Adrenal Fatigue Supplements

Another big key to overcoming adrenal fatigue is taking the right supplements. I always recommend eating the right foods to heal your body. However, due to soil depletion (from over-farmed and unhealthy farming practices), many fruits and vegetables do not have the same amount of nutrition that they did even 50 years ago. So, certain adrenal-boosting nutrients are needed to get your adrenal function back up such as:

      • Ashwagandha
      • Holy basil
      • Fish oil (EPA/DHA)
      • Magnesium
      • Vitamin B5
      • Vitamin B12
      • Vitamin C
      • Vitamin D3
      • Zinc

Taking these supplements in their whole food form could greatly improve your symptoms of adrenal insufficiency.

3. Adrenal Fatigue Stress Reduction

The last and most important key to restoring your adrenal function is to treat your mind and stress needs. Pay attention to your body!

      1. Rest when you feel tired as much as possible.<
      2. Sleep 8-10 hours a night regular sleep cycle. Ideally, in bed before 10pm
      3. Laugh and do something fun every day
      4. Minimize work and relational stress
      5. Eat on a regular food cycle and reduce sugar and caffeine
      6. Exercise (even moderate exercise and walking can help)
      7. Avoid negative people and self-talk
      8. Take time for yourself (do something relaxing)
      9. Seek counsel or support for any traumatic experiences

Let’s talk about “self-talk” for a minute. Our body is made to heal.  However, the words we say have a great impact on our bodies and our ability to heal. Regardless of what diet and supplements you take, your environment is one of the most important components.

So, be kind to yourself. Try to avoid saying negative things about yourself and others. It is important to choose to be around positive people and stay positive about yourself as well.

Adrenal Insufficiency Recovery Time

Recovery from adrenal fatigue can take a little while. After all, it took months, maybe years to wear out your adrenals; so it takes a little time to build up their strength again. For full adrenal recovery, you can expect it to take:

      • 6-9 months for minor adrenal fatigue
      • 12-18 months for moderate fatigue
      • Up to 24 months for severe adrenal fatigue

The best approach is to make solid changes to your lifestyle for lasting results. If you aim for a balanced lifestyle with a healthy level of sleep, exercise, fun, and a positive environment, then you are most likely to keep your adrenal system going strong!

To learn more about some of the natural treatments for adrenal fatigue read some of my articles about how ‪Ashwagandha Benefits Thyroid and Adrenals and check out this article about ‪Vitamin B12 Deficiency: Symptoms, Causes & Cures.

Source: draxe.com

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40 Ideas That Will Help You Learn How To Live Your Best Life

Are you feeling like life isn’t going the way you want? Would you like to learn how to live your best life? If your answer is YES, then it’s time to start making a change for the better so that you can start living your best life.

Now is the time to start challenging yourself, taking care of yourself, changing your mindset, and start living the best life possible.

However, many people are scared to make any real changes.

But, why stay stuck in a job you hate, in a bad relationship, or living with what feels like neverending financial stress?

These kinds of situations can cause you to feel scared, depressed like you can never get ahead, and more.

No one should feel like that when you have the power to change your life.

Regardless of how life is currently going for you, I believe that we are all in control of our own life. Even when things don’t go as planned, we get to decide how we handle those setbacks. Just a simple thing like changing your mindset can have a huge impact on your life.

And, even when it feels like you are completely powerless because your situation feels so overwhelming, you are still in control. It can feel really scary, but that’s completely normal.

Changing your life takes doing things you’ve never tried, working outside of your comfort zone, and challenging yourself. It may feel like it’s too hard, but I believe that learning how to live your best life is possible for anyone.

Now, everyone is going to have a different version of how to live the best life. For some it might mean being debt free, while others might just want to gain the confidence to try something new from time to time.

Everyone has different things that make them happy, and that’s one of the best parts of learning how to live your best life — you get to choose what makes you happy!

And, it’s never too late to start making a change for the better. So, are you ready to learn how to live your best life now?

Here’s how to live your best life:

1. Do things that make you uncomfortable for the best way to live life.

Many of the best things in life are probably going to make you feel uncomfortable. Staying in your box all the time, while it seems easy, can hold you back in some situations.

I’m a big believer that growth comes from trying things that make you feel uncomfortable!

This may mean going on stage to do public speaking, climbing a mountain, selling your home to travel full-time, exercising, making new friends, learning a new skill, and so on.

By doing things that make you uncomfortable, you may learn new things about yourself, find something that you love doing, and so on.

One of the best things you can do to learn how to live your best life is to welcome the unknown.

Some people never get out of their comfort zone and explore the unknown because they are afraid of it. However, you’ll never know what your future holds unless you try new things and welcome different experiences.

2. Be grateful for what you already have.

The next time something negative is clogging your mind, I recommend trying to remember all of the good things that you already have going on in your life.

You already live a great life, and to learn how to live your best life, you simply need to remember that.

This is the power of positive thinking and having a positive mindset at its best.

You can be thankful for your family, friends, job, past experience, opportunities, and more.

Thinking about all of the good you already have in your life can make something negative seem very trivial. You may even laugh at yourself for being so negative!

This is a great thing to do in daily life.

3. Be more confident.

Confidence can go a long way for you. It can lead to getting the job you want, making more money, reaching your dreams, networking, traveling the world, and more.

However, learning to be confident can be hard. It probably seems like some people are naturally confident while you struggle with it.

And, unfortunately, a lack of confidence may:

      • Prevent you from believing in yourself.
      • Lead to being too shy to do what you want or need.
      • Force you to do things you hate.
      • Cause you to ruin a meeting, a job possibility, and so on.
      • Lead to unhappiness.

If you would like to gain confidence so you can learn how to live your best life, start by thinking about the things you are good at. You can also remind yourself of the people who care about you and how much you mean to them.

4. Create a bucket list for the best way to live life.

If you don’t have a bucket list, I recommend creating one now!

A bucket list is where you list all of the major goals you want to meet, places you want to visit, and things you want to do in your life.

Creating a bucket list can give you the motivation you need to work harder toward your dreams, it can give you a sense of direction, boost your creativity, and a great feeling of fulfillment as you cross things off of your list.

5. Start investing.

Investing is important so you can:

      • Retire one day.
      • Prepare for unexpected events in the future.
      • Allow your money to grow over time.

If you want to learn how to live your best life in the future, investing is a great way to do so. And, you can even start investing with little money.

If you haven’t started investing yet, I want you to start investing this year. You can learn how to get started at The 6 Steps To Take To Invest Your First Dollar – Yes, It’s Really This Easy!

6. Be kind to others.

Being kind to others is something you should always do, and it will help more than just you live a great life. Being kind can open your mind to new people and experiences, it can help you stop dwelling on negative things, can brighten someone’s day, and more.

You can be kind to others by doing things such as:

      • Say hello to every person you walk by today.
      • Open doors for others.
      • Smile at strangers.
      • Help someone with their groceries.
      • Volunteer somewhere.

7. Look for new ways to save more money.

Looking for ways to save more money may allow you to pay off your debt faster, improve your financial habits, help reach your dream sooner, and more. And, all of those things will help you learn how to live your best life because you won’t be stressed out by your finances.

Plus, there are many, many different ways to save money. You don’t need to sacrifice your favorite things or live an unhappy life in order to save money.

It’s all about being realistic and finding a good balance between saving and spending.

One of the hardest parts about saving money is staying motivated.

Even though I love saving money, I sometimes just want to spend money on any and everything.

A frugal life can be great, but it’s not always easy. To stay motivated about saving more and spending less, you need to remember what it can help you do. For some, it means paying off large amounts of debt, and for others, it might be saving for a dream vacation.

Finding financial motivators will help you continue to work hard towards your goal, even when it seems impossible. Without motivation, you might give up on a financial goal quite easily. This is why it’s so important to learn how to stay motivated to save money so that you can learn how to live your best life.

8. If you want to learn how to live your best life, take a risk.

This is something that I am trying to get much better at because I realize that fear has prevented me from learning how to live my best life in the past.

Now is the time to get over our fears and take more risks!

Doing something risky every so often gets your heart beating and your adrenaline rushing. You will be surprised at how alive and in charge of your life you feel when you take a chance at something that scares you.

9. Recognize that you may fail.

If you’re taking risks or trying new things, there is a chance that you may fail.

The thing about failing is that it’s completely okay!

You often learn a lot about yourself when you fail — even more than when you succeed. That’s because to overcome your failures, you’ll have to assess where you went wrong and how you can make it better.

You won’t know if something will work or not unless you try it, and sometimes failure is just a part of the learning process.

Part of learning how to live your best life is failing every now and then. Accept that fate now and you’ll be better prepared when it happens.

10. Exercise more.

Exercising is a great way to live your best life because it’s healthy for both your body and your mind. You will feel more confident, your mind will be clearer, you will be able to better cope with stress and more.

Whenever I’m feeling a little stressed out or tired, I make time for a short workout. I know that even a small workout is better than none, and it usually makes me feel so much better!

Along with exercise, you may be interested in starting a meditation routine on a daily basis as well.

11. Say yes.

If you have gotten stuck in your comfort zone or are avoiding new things and people, then you may want to try saying yes a little more often.

Saying yes can open you up to new situations, help you grow as a person, and help you learn how to live your best life.

12. Say no and set boundaries.

Sometimes saying yes to everything can make you feel like you are being walked on or spread too thin, and neither one of those feelings are good.

If saying yes to everything is making you want out to pull your hair out, then try saying no every once in a while.

Saying no may allow you to have more time to focus on yourself and what you truly want from life.

13. Laugh and smile more.

Smiling is contagious and laughing can help everyone.

Studies have even proven that smiling can improve your mood, even if it’s a fake smile.

Smile at the next person you pass, smile when you’re talking on the phone, smile when your loved one comes home, smile in an interview, and more.

14. Stop thinking about what others think of you.

Worrying about what others think about you is a hard thing to stop, but the only person who gets to tell you what kind of life to live is you.

I used to really care about what other people thought of me, but I’ve been able to let go of that and now I couldn’t be happier.

You shouldn’t let the opinions of others affect you, drag you down, control you, and so on. Like I always say, “Who cares what others think!?”

15. Build yourself a budget.

I have heard many people say that budgets are for boring people, but budgets can help you take control of your finances. That can help you reduce stress, allow you to reach your dreams, and start to live life to the fullest.

However, not many people have a budget.

I find this sad because the average family carries a lot of financial stress. Most people have student loans, credit card debt, a mortgage, car loans, and possibly other forms of debt.

A budget will show you exactly where to cut spending when you need to start earning more money, and how much money you need to save to reach your goals.

Having a budget is crucial if you want to learn how to live your best life.

16. Spend less time watching TV.

Cutting back on TV is something I talk about a lot because the average person spends too much time watching television, 35 hours in fact!

35 HOURS! Can you imagine what you could accomplish in half of those every week!?

Watching too much TV can prevent you from learning how to live your best life because it’s such a time waster.

Instead of turning on the TV the next time you are bored or looking for something to do, you may want to do something more worthwhile, such as working out, spending time with friends and family, reading a book, and so on.

We currently only have a digital antenna for TV, and we haven’t watched any TV since this past summer. We’ve been more productive, have spent more time exploring, and more!

17. Enjoy the little things.

Sometimes we have to force ourselves to slow down and appreciate what’s happening around us so that we don’t let our lives pass us by.

Focus on living in the moment rather than thinking things like, “Oh, in 10 years life will be so much better because of such and such.” You’ll end up just letting your life go by without ever thinking about the present.

Don’t wait 5, 10, or 20 years to start living your life, do it now! And, that doesn’t mean you have to spend all of your money doing so either.

You can live in the moment by simply being present and focusing on the amazing things that are happening right now.

18. Appreciate your time with loved ones.

You should enjoy the time you have with those you love.

This may mean making time to see your family and friends, talking to them on the phone, telling them you love them, and let them know that you are there for them.

Our loved ones offer us some of the most amazing moments we have, and you just never know what may happen to you or them.

This will help you to learn how to live your best life, as time with those that you love can be great.

19. Set goals for yourself.

Before you throw out the idea of goal setting, please keep this quote from Statistic Brain in mind:

“People who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.”

This is why I believe that setting goals and making a plan to reach them is so important. There are many different goal ideas that may suit you too.

To reach your goals, you’ll want to:

      • Review the goals you set for the previous year and think about how you achieved them or why you weren’t able to.
      • Make sure your goal is SMART.
      • Write down your goals and objectives.
      • Create a plan to reach your life goals.
      • Break your goal apart into smaller goals.
      • Keep track of your goal-setting progress and make changes (if needed).
      • Find small ways to stick to your goal.
      • Find ways to motivate yourself when setting goals.
      • Make reaching your goal a friendly competition.

20. Practice self-care.

Self-care means that you are doing things to protect your own well-being or happiness. In fact, a lot of the things in this post are forms of self-care. It’s all about putting yourself first so you can learn how to live your best life.

Self-care can also add a lot of enjoyment to your life.

There are lots of small things you can do, like going for a walk, taking a warm bath, reading a book, taking a nap, etc.

21. Finally get rid of your debt.

Have you ever thought about how your debt may be holding you back?

If you’re like many people out there, then your debt is probably preventing you from doing a lot of the things you would love to do.

Paying off your debt can lessen your stress levels, allow you to save more for retirement or an emergency fund, you’ll stop paying interest fees, and more.

The reason debt prevents you from seeing how to live your best life is that you may decide not to travel, not to apply for your dream job, and so on.

22. Don’t try to keep up with the Joneses.

Everyone has experienced the feeling of wanting something just because someone else has it. Maybe you were five years old and wanted the new toy everyone is playing with or 50 and feeling the need to upgrade your house or car because you see others around doing those things.

The problem with this is that keeping up with the Joneses can actually make you broke and never get what you truly want from your life.

When trying to keep up with others, you might spend money you do not have. You might put expenses on credit cards to (in a pretend world) “afford” things. You might buy things that you do not care about. The problems can go on and on.

This can lead to an excessive amount of debt and potentially set you back years with your financial goals, if not decades.

23. Stop letting money control you.

If you want to gain control of your life, then you need to gain control of your money.

This means you need to stop worrying about all of the things that are holding you back, many of which are included in this blog post.

24. Do what YOU want to do.

What makes you happy, excited, joyful, and motivated? That’s what you should be doing with your life (as long as it’s legal)!

Go for that job you’ve always wanted, finally, start a family, and make a plan to take that adventure you’ve been dreaming of. Whatever it is, just go for it!

Stop thinking about what other people want you to do and start listening to your heart. Who cares about what others think? If you spend all your time thinking about others, you will just be wasting a ton of time!

Now, I will tell you that to learn how to live your best life, then make sure that you’re doing what you want to do on a budget!

25. Read as much as you can.

I am definitely not good in this area, but it’s something I am trying to change.

Books are one of the best ways to learn more and explore the world around you. Spending a little time each day with a book is great for many reasons because reading:

      • Provides knowledge.
      • Improves your memory.
      • Opens your mind.
      • Brings out your creative side.
      • Is affordable entertainment.

And more!

26. Have more positive thoughts.

Being positive is one of the best ways you can learn how to live your best life because it can change your outlook on everything.

Being positive can help motivate you, it can help you waste less time on regret, and more.

27. Don’t waste your valuable time on being negative.

You are wasting your time when you are negative.

Instead of wasting your energy on things like dwelling on regret and/or gossiping, you will live a much better life if you use your time on things that actually matter.

So when a negative situation happens, try to find something good in it.

Even though it can be hard to think about the positive when you are experiencing something negative, finding a small amount of positivity will help you live a much happier life overall.

Through the power of positive thinking, you can use a bad experience to learn something new about yourself, realize you made a mistake, come up with a new plan you never thought of before, and more.

Taking the negative and turning it into a learning experience can help prevent a negative situation from happening again. Or, maybe next time you’ll be more prepared!

28. Realize that no one is perfect.

Social media has made it really easy to compare yourself to other people whose lives look amazing, beautiful, and even perfect. The truth is that what you see online isn’t always what it seems.

Everyone has struggles, regrets, bad experiences, and more. The sooner you realize that the sooner you can learn how to live your best life.

29. Seek out free fun.

If you find that you are spending hundreds of dollars a month on entertainment, you should know that there are many ways to have fun for cheap or even free.

There is no reason to go into debt or add more debt to have fun. There are parks to explore, friends to visit, and more!

There are many ways to have fun for cheap. Check out How To Have Frugal Fun for some of my ideas.

30. Get enough sleep each night.

According to the National Sleep Foundation, the average person needs around 7.5 hours of sleep in order to “function at their best.” However, the average person actually only sleeps around 6.5 hours.

Lack of sleep, according to HealthLine, can lead to issues such as:

      • Impaired brain activity
      • Memory problems
      • Moodiness
      • Depression
      • Cold and Flu
      • Type 2 Diabetes
      • Weight gain
      • High blood pressure
      • Heart disease

Due to this, you should aim for 7-8 hours of sleep every night. It will help you be more productive, become healthier, and live life to the fullest.

31. Travel to new places.

There are many wonderful places in the world, and I wish I had the chance to explore them all. Traveling to new places can help improve your confidence, open you up to new experiences, and may even make you a little uncomfortable, which is okay!

Plus, doing something different will take you out of your comfort zone so you can live life to the fullest.

32. Open your mind.

Being open-minded is a great quality. There are billions of people in this world and everyone is different, so instead of judging others and expecting things to go one way, we should be more open minded.

And, everyone can stand to be a little more open-minded.

Being open-minded can help you accept changes, love others, be optimistic, learn from others, and most of all, it’s relaxing. Instead of worrying about what everyone else is doing, you can relax, have less stress, and just accept those around you.

33. Consume more water to live a healthier life.

According to Lifehacker, the average person should drink around 9 to 13 cups of water per day. This is just a baseline, though, if you exercise or are in hot weather, then you should consume more.

However, not many people get anywhere near this amount of water.

Drinking water can help you lose weight, perform better, be happier, prevent headaches, help your skin, and is a must for your body to survive.

To drink more water, you can start by carrying around a reusable water bottle, and you will be surprised by how great drinking water will make you feel.

34. Make more money.

Here at Making Sense of Cents, I spend a lot of time discussing extra income, side hustles, side income, and how to make money online. I believe that earning extra income can completely change your life in a positive way. You can stop living paycheck to paycheck, pay off your debt, learn how to live your best life, and more.

In fact, because of earning extra income from my blog, I was able to pay off $38,000 in student loans within 7 months, I was able to leave my day job in order to pursue my passion, travel full-time, and more!

35. Write down your thoughts in a journal.

While I don’t have a journal, I do have this blog, which acts as a journal in a way. Keeping a journal can help you reflect on your past, and it also allows you to see the progress you are making toward your goals and dreams.

Plus, spilling your heart out every so often is great for your mind and soul.

36. Spend less time on social media.

The average person spends many, many hours on social media each week, and it can lead to wasting lots of time, feeling negative thoughts about yourself, and more.

Between Pinterest, Facebook, Twitter, Instagram, Snapchat, and many others, it can be quite easy to waste your free time and even your entire day on something that does very little to improve your life.

If you find that you are spending too much time on social media, you may want to shut down the social media accounts you are spending too much time on. You can even create a time block so you can’t access your accounts during certain periods of the day, and so on.

37. Be proud of your successes.

When some people become successful and reach their goals, they may sometimes start to feel guilty.

Yes, I know, this might seem weird. However, I understand this.

I sometimes really dislike telling my friends and family how great life is and how much I love my business. I often feel guilty because I see how stressed out others are with their jobs, their debt, and more. But, I just need to remember that a mixture of luck and hard work led me to where I am. Everyone has their down points, and I have them as well.

Instead of being ashamed, you should be proud of your accomplishments and success.

38. Learn something new.

Learning new things has many positive effects — you can work outside of your comfort zone, challenge yourself, gain confidence, find that you are capable of things you never realized, and more.

The most recent thing I’ve learned how to do is to sail. It was terrifying at first, but now I am living my best life because of it.

There are so many different things to learn in this world. You can learn a new language, how to do a craft, cook, build something, and so much more! Learning new skills has gotten easier than ever with YouTube, blogs, online courses, free books from the library, etc.

39. Start an emergency fund.

An emergency fund is something that I believe everyone should have. However, according to a report by Bankrate.com, 26% of Americans have no emergency fund whatsoever.

This same report stated that only 40% of families have enough in savings to cover three months of expenses, with an even lower percentage having the recommended six months’ worth of savings.

This is frightening to me, as having an emergency fund can really help you get through tough parts of your life.

An emergency fund can help you if you lose your job if your hours are cut back if you have an unexpected expense, and so on.

40. Don’t be afraid of your past self.

Just because you may have failed at something in the past, this should not prevent you from aiming for your goals. I know people who have completely given up on reaching for hard goals because they weren’t successful in the past.

However, that can rob you of the opportunity to live your best life.

If you have failed in the past, then you should use those mistakes as learning tools for the future.

What does it mean to live your best life?

The meaning of living your best life can vary from person to person.

It may mean improving your mental health, reducing your anxiety, doing more yoga, creating a better daily routine, making the best version of yourself, practicing gratitude, working on your physical health, changing your perspective on life, setting better boundaries, eliminating your bad habits, having more courage, and more.

I recommend sitting down and seeing what makes you the happiest, your emotions, and seeking out healthy habits. Perhaps start with a list! You may even decide to hire a life coach to help you figure out the best course of action for you.

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What Does ‘Living Your Best Life’ Really Mean?

“Living your best life” seems to be the ultimate goal for many people, both young and old. The #liveyourbestlife hashtag has hundreds of thousands of posts on Instagram. Music artists like Wiz Khalifa and Hardy Caprio released songs titled “Best Life”. The phrase “Live Your Best Life” is in magazines, social media post captions, song lyrics, clothes, literally everywhere you look. But have you ever stopped and thought about what it actually means? Read on and be inspired to live your best life!

The Online Look

When it comes to the general consensus on the meaning of “live your best life”, it’s usually everything you see online. Media outlets and social media influencers promote this healthy (and wealthy) lifestyle that seems to be unachievable yet extremely desirable for the average person. Just look up the hashtag on Instagram and you will see thousands of beautiful landscapes, hot girls in summer clothes, delicious and healthy food, and so on.

But is this really what “the best life is”? As John Travis from the writings services reviews site Online Writers Rating notes, “It’s all about the image. These pictures are created in a way that makes you want to have whatever you see in them. A fresh kale juice that costs $25? Sure, that’s totally necessary for a healthy lifestyle… Or is it? These are products and these influencers are selling them to you without you even realizing their actual value.”

The Image and The Lifestyle

It’s easy to get deceived when celebrities look fit and healthy and keep telling you about their daily routines. Rihanna says she does cardio with a personal trainer always there to motivate her. Victoria Beckham works out for two hours every morning. Jessica Biel swears by drinking water, getting enough sleep, eating healthy, and avoiding drinking alcohol. All of that does sound like a healthy lifestyle, but there’s a catch.

Going to the gym costs money. Eating healthy food all the time is not always affordable. Getting enough sleep is not an option for those who have to wake up early and go to sleep late because of their multiple jobs. Hearing others spend several hours in the gym every day and then spend hours cooking something healthy can really make you depressed if you don’t actually have the opportunity to do so yourself.

This is why finding a compromise for yourself and your life is so important. You can look at what others are doing for the “best life” lifestyle, but you should always remember that your life can still be different from theirs as long as it makes you happy.

Your Own Life

It’s not easy to acknowledge the fact that you might never be able to afford a personal trainer. And that’s okay. If you are ready to stay fit, the absence of an expensive trainer should not stop you. You can still visit the gym by yourself or even simply workout at home and go for jogs. There are multiple resources available online for free that you can use to create your own daily workout routine and keep yourself healthy and fit.

But exercising is not the only element of a strong and healthy body. A balanced diet is what really makes your body function properly. As Maria Kenning from the custom writing reviews site Best Writers Online says, “Physical activity is just part of the job. If you only eat junk food while going to the gym every day, you will not achieve the same results as you would while eating healthy. Your body needs those nutrients!”

Developing Habits

A good, balanced diet will need to include proteins, fats, carbohydrates, fiber, and fruits and vegetables. It’s better to minimize the amount of processed food you eat and opt for home-made meals. If you don’t have a lot of time to cook, try opting for fresh foods and foods that don’t require a lot of time to prepare like fruits, vegetables, sandwiches, scrambled eggs, simple salads, cereals, and so on.

If you must wake up early and have to go to sleep late, try having naps throughout the day. Even if it’s hard for you to fall asleep, closing your eyes and clearing your mind is still better than nothing. To make sure that you drink regularly, buy a bottle of water, and refill it every morning to have it in your bag at all times. This way, you won’t be wasting plastic and your money by buying a new bottle every day.

Living La Dolce Vita

There is a phrase – “la dolce vita” – which signifies the way Italians approach life. It’s not just about work – it’s also about enjoying your life and living the “sweet” life. Living life this way will help you change your mindset to a more positive one and start enjoying your day-to-day activities more.

Wake up in the morning… and have some cake. Not every day, obviously, but the point is to treat yourself from time to time to get that “sweet” part of la dolce vita. Have a schedule, but don’t stress over it all the time – and have more breaks to rest! Stop and look around yourself to enjoy the place in space and time where you are in that particular moment. Love yourself and those around you.

Final Thoughts

So, what does it mean to “live your best life”? It’s really up to you. What do YOU feel is important to you? What are YOUR goals and needs? And, what do YOU care about? If you can answer these questions truthfully and honestly, you will be able to create a lifestyle for yourself that will satisfy you and make you happier than you ever were before. Use the tips in this article to create your own perfect life!

Source: lovehappensmag.com ~ By: Frank Hamilton ~ Image: Canva Pro

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Your New Year’s Resolution: Live Life to the Fullest in 2023!

It’s time to take control of your life and live it on your terms. After the pandemic has finally started to slow and life is returning to some form of normal, we all want to get out there and live our lives to the fullest! It might even be your New Year’s Resolution to live life to the fullest.

Whether you want more money, less stress, or just want to live without regrets, this article will give you everything you need from start to finish in order to live a happy and fulfilling life in 2023!

What does it mean to live life to the fullest?

This phrase might be a total cliche, but it rings true every time. When you live your life to the fullest, you live it to its absolute fullest potential.

Living life to the fullest means living life deeply and intentionally so that life is rich and fulfilling. Take risks and don’t always play it safe, follow your dreams and make them come true, and get out there into the world so you can live an exciting life!

It means being able to live in the moment without regretting anything or wishing you could go back and change things.

It means taking on new challenges and meeting them head-on. It’s about being open to the world around you, taking in all of its beauty so that when you live life to the fullest it can overflow into every aspect of your life.

12 Mini-Goals for Your New Year’s Resolution to Live Life to the Fullest

When you’ve set your New Year’s Resolution to live life to the fullest, it’s important that you don’t just live life, you live the right kind of live.

You’re going to want to adopt some mini goals that will help keep your new year’s resolution on track and really make it happen in 2023! These 12 mini-goals are a great place to start:

1. Live in the moment

When you’ve set your New Year’s resolution to live life to the fullest, start by living in the moment. Being in the present moment means appreciating what you have right now and being grateful for it. It could be the things you have, the events that are happening or even just something simple like appreciating how good your coffee tastes in the morning before heading out to work.

It means that you’re not consumed with worry or anxiety for the future or regret for the past. As a result, you live in that moment with complete presence and appreciation of what is around you at the time.

Action: Learn to practice meditation or self-hypnosis. These techniques can help you release anxiety and live in the present moment.

2. Make time for yourself

One way to live life to the fullest is by taking time for yourself so that you can recharge and live according to your own needs. Sometimes it’s good just to sit back, relax, and do nothing!

Other times, you might need to write in a journal, go for a run, or do yoga. Follow your instincts for what you need at that moment. This means listening to what our bodies and minds are subconsciously telling us. It’s not always easy to listen to our subconscious, but the more you practice it, the easier it gets.

Action: Schedule time for yourself every day, even if it’s only a few minutes. Then schedule a longer time once a week to just focus on yourself.

3. Develop close connections to others

Friendships and relationships are important for our well-being. Research shows that friendships and relationships can enhance our life satisfaction, improve physical health, increase longevity, reduce stress levels, and provide a sense of belonging.

It is important to maintain close connections with others in order to have a healthy social life. This will help you feel less lonely or isolated which can lead to depression or anxiety.

Action: Reach out to your friends today! You never know what they might be going through so it’s always good to check up on them every now and then!

4. Realize that life is a journey

Here’s another cliche: “Life is a journey, not a destination.”

This means life is an ongoing process. Life should be seen as a journey and not a destination because life has no end goal or finish line for completion. The only way we can “finish” life is by dying.

So instead of thinking about how life will be complete when you accomplish something like graduating college or getting married, think about what life would look like if you took time to enjoy every little experience along the way.

Action: The next time you tell yourself “I’ll be happy when…”, just remember that if you’re not happy now, you won’t be happy then.

5. Take care of your health

Another important part of living life to the fullest is to take care of your health. Aim to take time for yourself and take the necessary actions to manage your own wellbeing such as getting enough sleep, eating healthy foods and exercising regularly.

– take a new year’s resolution that includes taking care of your health
– take more time out for hobbies you enjoy
– get plenty of sleep by going to bed earlier
– take care of your mental health by talking to a therapist
– take care of your physical health with clean eating and regular exercise

Action: Read through some New Year’s Resolutions for Health and see what kinds of health goals you can set for yourself this new year.

6. Learn something new

The New Year is a great time to devote time to learn something new! Whether it’s an art, trade or life skill that you’ve always wanted to explore, this year can be the best time for it.

Teach yourself how to cook with your favorite recipes. Learn about video editing and make funny videos of your friends and family members (or just go live on Instagram). Take up a new sport and get all sweaty with your friends.

No matter what you try, it’s important to get out of your comfort zone.

Action: Brainstorm some things that you might be interested in trying! And if you try something and don’t like it, don’t force yourself to keep doing it. There is value in just trying.

7. Take calculated risks

Speaking of getting out of your comfort zone, let’s talk about risks. As I mentioned before, live life to the fullest means taking risks and not sitting back on your laurels. Calculated risks are a good idea as long as they’re something you really want to do – don’t take any unnecessary ones!

You might be thinking “I’m too old for that,” or “there’s no time left.” Don’t let excuses rule your life. If you want to go for it, make it happen. Make the most of your time, live life to the fullest – that includes taking risks!

Action: What have you been making excuses about in your life? Are you putting off doing something that is risky, but might bring more joy or satisfaction to your life? Make these things happen when the time is right.

8. Let criticism roll off your shoulders

It’s easy to take criticism personally. But criticism could come from many different places. Sometimes, the person is legitimately trying to help. Other times, a person who is judging you is caught up in their own insecurities.

Basically, don’t let others’ opinions get you down. If someone else disapproves of the way that you live it, then so be it. You can also use criticism as motivation to work on making improvements in your life or career!

Who knows? Maybe this time next year, those people who were judging will realize just how amazing you are!

Action: Start to notice when people judge or criticize you. Are they worried about something similar in their own life? Or are they trying to be helpful?

9. Don’t get caught up in what you lack

Setting a New Year’s Resolution to live life to the fullest wouldn’t be complete without a reminder that you are not your shortcomings.

It’s easy to see when others have a huge house, a fancy car, or perfect children and feel jealous. But remember that not everything is what it seems.

When you focus on what you lack, you live a life of scarcity. Instead, live your life with a mindset of abundance and you will attract love, money, or whatever else you want into your life.

Don’t get caught up in what someone else has before deciding on whether or not they are living their fullest life to date! You can live the best kind of life by focusing on yourself and what you want and need.

Action: Make a list of the amazing things you already have in your life. When you find yourself wishing you have X, Y, or Z, then bring the list out to remind yourself to find gratitude.

10. Practice Gratitude

Practicing gratitude means being mindful of the good things in your life. It’s taking a moment each day to live and live fully, while appreciating those who have helped you get there.

Practicing gratitude doesn’t just happen when something is happening now—you can practice it at any time by thinking about all that has brought you to this very present moment.

If you want your New Year’s Resolution to be living life to the fullest, practicing gratitude is essential.

Action: Take out that list of things you have in your life. How can you express your gratitude? Write someone a note thanking them for their friendship. Give your spouse an extra kiss when they get home from work. Gratitude is all about small things.

11. Celebrate your successes, no matter how small

Celebrating your successes is important because it reminds you that hard work is worth it. And as they say, “If at first you don’t succeed, try and try again.”

Post a picture of your success on Instagram or Facebook and congratulate yourself with a pat on the back! You deserve to feel proud for all of your accomplishments. Others will see your success and join in with the praise! Additionally, they might be inspired by your success and take on some goals of their own.

Action: When you get excited about something happening in your life, share it with others in person or on social media. You have a right to feel good!

12. Be honest and accepting

Being honest with yourself is beneficial for your mental health and can be hard at times. You may not live up to the person you want to be so it’s ok if you have days where you feel like a failure. But it’s only a passing feeling.

Accepting yourself is important, too. If there are things about yourself that make you uncomfortable then continue trying to work on those aspects of who you are as a person.

Being honest and accepting is often called non-judgment, and it is essential to living your life to the fullest in the new year.

Action: When you find yourself being uncomfortable with yourself or with a decision you’ve made, dig in. Why do you feel ambivalent or confused? What other actions could you have taken?

Conclusion

New Year is the time of year when we start to think about what it means to live life fully. There are many things you can do, but one way that may work for you is by practicing non-judgment. This includes being honest with yourself, making time for yourself, practicing gratitude, and taking risks.

I wish you a Happy New Year!

Source: wildsimplejoy.com ~ By: Dawn Elizabeth ~ Image: Canva Pro

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