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10 Things You Need To Do To Welcome The Spring In Style

10 Things You Need To Do To Welcome The Spring In Style

Spring is a wonderful season! In spring, you can go out and enjoy a long walk, hear the birds singing, and see the seedlings emerging from the soil! Spring is the time of love, a time to celebrate, a time of rebirth.

If the allergies and mood changes make it difficult for you to love the springtime, you can pamper yourself for the new season – this is the easiest way to enhance your spring and come to love it!

1. Discover a new travel destination

Spring is the best season to travel: it’s warm enough for a walk, yet not in full season, so the prices are decent and the number of tourists is low. Here’s another major factor to convince you to travel in the spring: there are lots of festivals and parties which celebrate the new season!

You can plan your next big escape in a foreign country or simply put on the most comfortable pair of shoes and grab your backpack as you towards a new city or area in your home country. There is always something to see and somewhere to go, so browse the internet and find somewhere tp enjoy the rebirth of nature next weekend. This is also the perfect opportunity to establish a new family tradition: traveling to a new place each spring and having fun with your loved ones.

2. Pamper your body

Just like animals come out of their warm dens, you are going to come out of your cozy home in spring, which means you need to look your best. During winter months you may overlook some self-grooming tasks, such as waxing your legs – spring is the best time to update your look and pamper your body to get ready for the summer days.

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Whether you book a day at the spa using a voucher or you choose to turn your own home into a spa, you should include a full body massage, a relaxation session with Epsom salts, and a look update.

3. Try a new hairstyle

Welcome the spring in style with a new hairstyle. A new hairstyle can make you feel better about yourself and can definitely make you feel the spring groove. Go bold and try something new, like a bun, pigtails, high pony, or curls. Of course, a new hairstyle is not complete without a color change – go from blonde to brunette or redhead, or try a new trend! Take a risk and experiment with a new color. I guarantee you will feel revived!

4. New makeup, new nails

After a new hairstyle, you need new makeup and a new manicure style. Nothing says spring louder than a new manicure and pedicure. Choose pastels, which are the best for this new season. Mint, turquoise, pink, blue, or lavender are all great options when it comes to your nails. Before you start painting, don’t forget to give some loving care to your feet and hands — a hot milk and honey bath is going to leave your skin soft and glowing.

You also deserve new makeup for spring — ditch the old makeup look and embrace a new one. You can choose to follow the current trends or just find a new way to highlight your natural beauty.

If you look at designers, you will see lots of spring colors, such as blue and green for the eye makeup; orange, pink, deep reds, and wine for the lips. Keep your skin glowing by using scrubs and hydrating lotions or creams.

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5. New clothes

New hair, new makeup, new nails — you’ll need new clothes to complete your new look! Time to dive into the wardrobe and really spring clean! Welcome the spring in style with some staples: jeans, slip-on shoes, flower patterns, simple shirts, leggings, and an all-weather blazer and trench. Don’t forget a trendy and highly useful crossbody bag which can be converted to a simple small backpack.

A scarf is always handy in spring, as it helps you stay trendy and warm as the weather changes from hour to hour. None of these items are restricted to just one season. Pick versatile outfits which can be worn in multiple seasons – you just have to add new statement, trendy accessories each time.

6. Detox your entire being

To be able to welcome the spring in style, you need to give a boost to the natural detox processes which go on in your body. There are many ways to do this, yet the most effective and easy method is to stick with infused waters, detox smoothies, and whole foods.

Your first step towards detox is hydration. Because it can be hard to drink enough water during the day, you can use a simple trick: make infused water. Infused water can be made simply by adding herbs, fruits, and vegetables to your water. The added flavor of the water will make you want to drink more than usual, and the added ingredients will speed up your metabolism and increase your fat burning rate. Experiment with different ingredients until you find the one you like best.

Smoothies can support the infused water and act as your meals for the day, as long as you add enough protein to them. Base your smoothies on leafy greens, which have fibre and support proper bowel movements. Dandelion greens, spinach, kale, and parsley are among the best greens for your detox smoothies.

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Switch to whole foods and local produce — ditching the processed foods is a great way to boost your health and cleanse your body. Aim to eliminate sugars, alcohol, and gluten from your diet, relying on vegetables and fresh products.

During your 7-10 days of detox, you have to pay attention to your spirit and mind as well. Aim to meditate for 5 minutes a day, or simply disconnect from the electronics and unplug all the devices, spending some time in complete silence, breathing deeply. You will notice the benefits of this practice after the first session and you will never want to give it up!

7. Embrace a new exercise routine

Spring is the best time to take up a new sport, so take advantage of it! Take a bike ride and enjoy the great outdoors! Biking is easy to fit it into your lifestyle, as you can just ditch the car and ride your bike while running errands. You’ll gradually get fitter, all while enjoying a new activity that puts you in a positive mood.

8. Create a new playlist

To get into the mood and welcome the spring in style, you need to have some appropriate tunes ready. Music has a beneficial effect on your mood and studies have proven that music therapy can reduce depression and depressive syndrome. This can be common during the spring, as the body is affected by the climatic changes, like temperature and pressure. Apart from the scientific side of music, it can make you relive past memories, like that song that was playing during your first kiss.

Music awakens emotions, so you can use it to pump up your mood in preparation for spring. Create a spring playlist and unleash your creativity and happiness. Add songs which remind you of your favorite spring moments.

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9. Read a new book

Rediscover the library and boost your creativity this spring. Reading enhances your brain power — that’s a proven fact. Go for physical books rather than ebook — the experience of reading is not complete without the act of turning the pages.

10. Start a DIY project

Spring is the perfect time to start a DIY project. When the allergies hit you hard or the spring storms are not allowing any walks in the park, just take the DIY path. Make a cute purse, necklace, enhance your hangers, or give an old item a new life — spring is the right time to tackle those projects you’ve been procrastinating for the last year.

Spring is a lovely season, so embrace it! Ditch the seasonal funk by grabbing your infused water and crafting a new item while listening to your power playlist!

Featured photo credit: Albumarium via albumarium.com

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Last Updated on November 12, 2020

Why You’re Feeling Tired All the Time (and What to Do About It)

Why You’re Feeling Tired All the Time (and What to Do About It)

If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.[1]

If you’re tired of feeling exhausted, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

In this article, we’ll discuss the latest reasons why you’re so tired and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

What Happens When You’re Too Tired

If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

Here are some common examples of what happens when you’re feeling tired:[3]

  • Trouble focusing because memory and learning functions may be impaired.
  • Experience mood swings and an inability to differentiate between what’s important and what’s not.
  • Dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
  • Finding it more difficult to exercise.
  • Immune system may weaken, causing you to pick up infections more easily.
  • Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
  • Metabolism slows down, so what you eat is more likely to be stored as belly fat.

Why Are You Feeling Tired All the Time?

Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).

Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:

  1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
  2. Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
  3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

You can learn more about some causes of fatigue in this video:

Feeling Tired Vs Being Fatigued

If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

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Tiredness is primarily about lack of sleep. However, fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety, or emotional stress and/or are overweight and physically inactive[5].

Symptoms of fatigue include:

  • Difficulty concentrating
  • Low stamina
  • Difficulty sleeping
  • Anxiety
  • Low motivation

These symptoms may sound similar to those of tiredness, but they usually last longer and are more intense.

Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. However, there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

How Much Sleep Is Enough?

The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.

Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night[6]. If you’re sleep deprived, the amount of sleep you need increases.

Get the right amount of sleep to stop feeling tired.

    The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

    Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

    Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[7]

    If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.

    It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

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    4 Simple Changes to Reduce Fatigue

    Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

    1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
    2. Exercising regularly
    3. Using stressbusters
    4. Creating a bedtime routine to sleep better

    After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

    I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

    Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

    • L is for Lifestyle and means living healthy, including getting enough sleep.
    • E is for Exercise and means getting at least 20 minutes of physical activity a day, ideally for six days a week.
    • A is for Attitude and means thinking positive and reducing stress whenever possible.
    • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

    The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight, and to achieve overall wellness.[8]

    Living Healthy

    Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested, and better overall.

    In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life[9].

    As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

    Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

    1. Unplug

    Many of us try to unwind by watching TV or doing something on an iPhone or tablet. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.

    Try to turn off all tech one hour before bed and create a tech-free zone in your bedroom.

    2. Unwind

    Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating, or taking an Epsom salt bath.

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    3. Get Comfortable

    Ensure your bed is comfortable and your room is set up for sleep.

    Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep. Also, it’s ideal if your bedroom is dark and there is no noise.

    Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed. If your mind is still active, write a to-do list to help you fall asleep faster.[10]

    This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

    Exercise

    Many people know that exercise is good for them, but they just can’t figure out how to fit it into their busy schedules.

    That’s what happened in my case, but when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my sedentary lifestyle.

    I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training during your daily 20-minute workout.

    If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try as it will increase your flexibility and lower your stress.

    Attitude

    Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

    When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted, but there was one thing that always worked to help me feel calmer and less fatigued: Breathing.

    But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” (or “Pranayama” in Sanskrit).

    Here’s how you do Long-Exhale Breathing:

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    1. Sit in a comfortable position with your spine straight and your hand on your tummy.
    2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air).
    3. Hold your breath while you mentally count to 7 and enjoy the stillness.
    4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it).
    5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep breath.
    6. Repeat 3 times, ensuring your exhale is longer than your inhale so you relax your nervous system.

    This type of “long-exhale breathing” is scientifically proven to reduce stress.

    When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[11]

    Nutrition

    Diet is vital for beating fatigue if you’re feeling tired all the time – after all, food is your main source of energy.

    If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels, which may lead to daytime sleepiness.

    Eating a diet for fatigue doesn’t need to be complicated or time-consuming though. For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

    Here’re 9 simple diet swaps you can make today:

    1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
    2. Add a healthy fat or protein to any carb you eat, especially if you eat before bed.
    3. Fill up with fiber, especially green leafy vegetables.
    4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice, and corn.
    5. Swap natural sweeteners for refined sugars, and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
    6. Replace ice cream with low-sugar alternatives.
    7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive, and nut oils.
    8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts.
    9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice.

    Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron, and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

    That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

    Alternatively, you might consider a high-quality multivitamin or specific supplement.

    The Bottom Line

    If you are tired of feeling tired all the time, then there is tremendous hope.

    If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices. If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes discussed above.

    Overall, adopting a healthier lifestyle is the ideal remedy for feeling more rested and energized.

    More Tips to Stop Feeling Tired All the Time

    Featured photo credit: Cris Saur via unsplash.com

    Reference

    [1] YouGov: Two-fifths of Americans are tired most of the week
    [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
    [3] The New York Times: Why Are We So Freaking Tired?
    [4] Mayo Clinic: Chronic fatigue syndrome
    [5] Very Well Health: Differences Between Sleepiness and Fatigue
    [6] Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?
    [7] Mayo Clinic: Lack of sleep: Can it make you sick?
    [8] Ask Dr. Sears: The L.E.A.N. Lifestyle
    [9] National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein
    [10] American Psychological Association: Getting a Good Night’s Sleep
    [11] Yoga International: Learning to Exhale: 2-to-1 Breathing

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