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3 Ways to Monitor Your Health From Home

3 Ways to Monitor Your Health From Home

While there certainly is a time and a place for going to see a doctor (which we very much encourage!),[1] there are ways to monitor certain aspects of your health from the comfort of your own home. Understanding this will not only help save time and money but hopefully, save lives as well. It’s fairly simple to teach oneself how to perform various body scans. The topics we’ll cover in this article include self-breast exams, self-skin checks and measuring your pulse. It’s always best to be aware of what’s normal for your unique anatomy; this will allow you to manage any concerns with maximum efficiency.

Self-Breast Examination

The first indication of most forms of cancer will happen at home. While there are specifics to search for as far as breast cancer signs go,[2] the first step is knowing what your normal breasts appear and feel like. Ideally, this exam should be done monthly, though it will only take a few minutes on each occasion. All that you have to do is move your fingers around each entire breast and armpit one at a time, applying varying degrees of pressure. According to an article entitled “5-Minute Health Checks You Can Do at Home” found on Everyday Health’s webpage, you should examine yourself for “anything unusual — and not just lumps, but also any skin dimpling, bruises, and changes to your nipple, including discharge. Call your doctor right away if you notice any difference from the norm. If you have lumpy (or cystic) breasts, ask your doctor how often you should monitor them.” It’s also recommended to receive an annual breast exam when going to see the ob-gyn.

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Self-Skin Examination

Skin cancer is one of the most common forms of cancer in the U.S., though it is also the easiest to detect. What’s more, in the vast majority of cases it’s entirely treatable or curable when caught in the beginning stages (particularly the most commonly occurring, less serious forms, basal and squamous cell carcinoma; melanoma is the most dangerous). This exam should also be performed monthly. The Skin Cancer Foundation has a very informative article by the title of “Do You Know Your ABCDEs?” That same page broke the process of this exam down in a straightforward way. The specifics to search for include: asymmetry, borders, coloring, diameter and evolution. Keep a mental diary of how your skin normally appears for optimum results. In addition to your self-skin examinations, booking with a dermatologist once or twice annually for a full skin exam provides the most preventative care. They can help identify abnormalities of moles in areas of the body more difficult to see.

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Checking Your Pulse

It’s also a positive to get to know what’s typical for your body when it comes to your pulse. Higher resting heart rates[3] can be an indicator of heightened risk for cardiovascular issues or heart attack. Ideally, a resting heart rate should measure anywhere between 60 and 100. A bit lower than 60 is acceptable and perfectly normal for a healthy, more athletic individual. To check your pulse rate, simply place the middle and index finger of one hand on the neck or inside of the opposite wrist. Looking at a watch, count for 30 seconds; double your calculation when that timing stops.

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That was the guide we compiled for health-related checks easily done solo in a matter of minutes. Hopefully, you and your family will be able to use them as you continue to be aware of what’s personally normal. Performing these exams on the advised routine basis can make a world of difference in health awareness and your ability for early detection.

Featured photo credit: Bench Accounting via heart.org

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Reference

[1] Lifehack: 5 Ways to Have a More Productive Doctor’s Visit
[2] The Truth About Cancer: 5 Rarely Discussed Early Warning Breast Cancer Signs
[3] American Heart Association: Target Heart Rates

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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