Quit Smoking, Exercise To Boost Your Health

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Coronavirus is causing problems around the globe that’s impacting people’s health in a way unlike anything we have ever seen. There are certain sections of society – namely older people – who are more vulnerable to infection, but another way of being more vulnerable than the general population – according to new research – is by being a smoker.

Though more research needs to be done on the subject, early reports show that both traditional smokers and those who vape are more open to the chance of catching the virus than those who don’t. This is thought to be because smokers have elevated levels of ACE-2, a vital enzyme that helps the virus enter their lungs and replicate more freely.

There are plenty of smokers who want to quit. They know their health is at risk by smoking in general, and with Covid-19 being a disease that attacks the lungs it only makes sense that it would be a torrid problem for smokers. Quitting isn’t easy – if it was more people would be able to – but here are three ways to protect your overall health by getting smoking out of your life:

1 – Share a quit date
Getting that information out there will keep you accountable. Tell your friends the day you want to quit by and then build up the resources and the support network you will need to get to that point. Getting some sort of nicotine replacement is going to be important, as is filling your days with things to keep you distracted from the cravings. This is a mental game as much as anything and having friends in the right places at the right time is vital to helping you meet your quitting goal.

2 – Boost your overall health
Quitting smoking and keeping your lifestyle the same is admirable, but potentially kind of pointless. This is a huge change – a change that will open up your world and your health – so use this time to change more about yourself than no longer needing a smoke break. Maybe get back into the exercise game; yoga is an ideal option as it will help you focus on your spiritual health and your breathing techniques.  Running is also another great exercise that you can do alone or with others.  Plus, you can run at any time or place.   Whatever self-care you are interested in you should give it a try.

3 – Know the cravings will pass
This is the hardest part of quitting smoking. The cravings are real and they are intense. They will hit you and they will hit you hard. If you expect the hard cravings and know they will come before long the cravings will pass and the process will get much better. However, don’t fight the cravings, just ride them out and have a strategy for what you are going to do when they get bad. Replacement products are out there and they will be needed for you to kick smoking and vitally improve your health.

Article by Vital Guidance

Couples Must Work On Careers and Vital Relationship

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Managing your relationship during the Coronavirus crisis can be tricky. As much as we all want to think we are the perfect couple in the perfect relationship, the truth is that most of us have never lived in each other’s back pockets for weeks on end. Even if we share the same hobbies and the same workplace, there are usually other people around and separate events that we will go to without our partner be it gym, golfing or simply going to the hardware store.

Now – thanks to social distancing and stay-at-home orders – that has all changed. More than that, it changed very suddenly. Many couples are now working from the same home no matter if they are working the same job. This is fine – or at least better – if you have a big house with multiple spaces that can be used as an office, but much less fun if you are in a smaller apartment where finding your own space is a little more difficult.

The first thing to realize with your relationship is that you are 100% going to get on each other’s nerves at some point during this lockdown. Maybe it hasn’t happened yet, but it will. Often the pandemic itself is the cause of this, especially if the two of you aren’t completely in line with your thinking on how serious the situation is. Given that everyone thinks differently, this is likely to be a bone of contention at some point.

It is more than okay to get on each other’s nerves. The problem is that unlike pre-pandemic, there is likely no outlet for the feelings other than stewing in a different room. When these fights happen both of you need to avoid the “Four Horsemen” of relationship enders as proposed by psychologist John Gottman.

These four ideas are criticism, contempt, defensiveness, and stonewalling. These four, which include attitudes with “always and never” statements, insulting verbally or with actions, counterattacking when feeling victimized, and measures to avoid interaction, will all see this pandemic claiming your happiness and relationship from you. Talk to your partner as soon as possible – knowing that fights may come –on how to avoid these specific concepts when upset at each other.

Instead, look at this time as a chance to build your relationship and cut down on stress. Be positive in all interactions – Gottman suggests a 5:1 positive to negative ratio or better – to keep each other happy. Practice your listening skills when you are upset and when you are both happy, showing empathy for the situation towards one another. Make your partner feel safe and happy and find new ways to enjoy life together that break what is already becoming a mundane daily routine.

The options here are endless for ways to improve your vital relationship by not letting the Four Horsemen create stress and bring down everything you have built over the years. See this as a time of opportunity and emerge on the other side stronger than ever.

Article by Vital Guidance

Seven Vital Foods To Help Fight The Coronavirus

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We have already mentioned on this site how one of the best ways to prepare yourself for a COVID-19 infection is to have an immune system ready and raring to fight the virus. In that article, we offered guidance about the basic vitamins and minerals that would provide vital nutrients for fighting Coronavirus as well as any pathogen you might encounter. This time around, we are going to get a little more specific and look at foods that you should be eating to maintain that nutrient balance during the pandemic.

Here are seven foods you may want to have in your house at this time:

1.  Mushrooms:  We know that Vitamin D is a huge immune system booster. While it is most often sourced through sun exposure, there are also some foods that are a reliable source of the vitamin. Mushrooms are one such food and they are so versatile that they can be incorporated into almost any dish.

2.  Yogurt:  It’s known for being a source of probiotics – think good bacteria – and it will provide a great boost to your immune system. When deciding which to buy, go as basic as possible by getting a good, plain, probiotic filled yogurt and throwing some fruit into it.

3.  Strawberries:  Vitamin C protects against cell damage and about half a cup of the delicious berries will give you half of your recommended daily need. You can do plenty with strawberries – there is nothing wrong with eating them plain or with cream – but add them to a spinach salad for something a little different.

4.  Broccoli:  This could really be titled the ‘Green Leafy Catchall.”. This is another Vitamin C source and with the amount you have to eat (only half a cup) to get half of your recommended daily amount, there is really no reason to be slacking. Broccoli should be one of your go-to vegetables to add in any stir fry.

5.  Red Bell Pepper:  The red peppers contain double the amount of Vitamin C of the famed citrus fruits. Throw in their high levels of beta carotene and you have a very powerful little vegetable. They are another versatile workhorse veggie, too, as eating them raw on sandwiches or cooked on a pizza are just two ways to enjoy them and get their vital nutrients.

6.  Sunflower seeds:  They may seem simple, but sunflower seeds are a great snack for the immune system. Vitamin B-6 is one that is important, as is the Vitamin E, magnesium, and phosphorous that these power pellets provide. Just salt them and eat them (or throw them onto that broccoli based stir fry).

7.  Papaya:  So, you want your recommended Vitamin C in one dose? A single papaya has 224% of your daily need.  In addition, Papayas have an enzyme called papain that helps with inflammation.  They also have potassium and B vitamins and they are delicious.

There are many other foods that will give your immune system a boost or keep it operating at peak levels.  Partner them with some exercise and appropriate rest for your best chance of fighting off any infection.

Article by Vital Guidance

Quarantine Life Allows Parent To Teach Life Lessons

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With more and more school districts closing in America by the day a parents role as a vital mentor in the life of their kids has changed. We talked earlier this month about ways to create fun activities for your kids during their extended summer break, but there is more you can do during this time of uncertainty to embrace that leadership role.

You have likely not had one-on-one access like this with your child in years. This is true no matter the age of your children as the combination of working from home and no school means that you are interacting all day long with each other. As a result, it may be the perfect time to impart some life lessons on your child that they may not otherwise have learned and picked up on until far later in life.

During this outbreak, have fun but also spend time wisely with family to help set your kids on the right path whenever we return to some semblance of normalcy.  Here are a few life lessons that you can show by being the best version of yourself in front of your children during what is a trying time for us all:

Staying Safe Online

Being inside as much as will be required over the next few months is going to see children spending even more time than normal online. This will come both in terms of their education – with schools using online teaching techniques and tools – and their free time. This is the ideal time to talk with your kids about online safety, being careful about who they talk to and how they act, and being sure to give a positive message about the online space if it is used correctly.

Self-sufficiency

The hope is that nothing like this will ever happen again and, that when it has blown over, the world will get back to how it was to some degree. The truth is though, that this has shaken the fabric of society around the world and as a result shops are lower on food than normal and household budgets have shrunk. This is an excellent time to teach the kids how to react in unusual situations. Teach them how to cook with limited ingredients and how to budget out a set amount of food for groceries when some of the obvious options are not available. Get creative in your vital role as a parent and show them how to be self-sufficient in a crisis.

Positivity

It’s hard to be positive in crisis situations, but as a leader of your family you need to be positive both for yourself and for your children. This is a lesson that you can teach and show your children right now, and this guidance will help them understand that being positive in the face of a crisis – be it personal or on a global scale – is vitally important in moving forward and making the most of life.  Controlling you level of kindness, your attitude, and remaining positive in the face of what seems like overwhelming negativity around us is going to have a profound impact on the growth of your child.

Article by Vital Guidance

Quarantine Life Allows Parent To Teach Life Lessons

/in , /by

With more and more school districts closing in America by the day a parents role as a vital mentor in the life of their kids has changed. We talked earlier this month about ways to create fun activities for your kids during their extended summer break, but there is more you can do during this time of uncertainty to embrace that leadership role.

You have likely not had one-on-one access like this with your child in years. This is true no matter the age of your children as the combination of working from home and no school means that you are interacting all day long with each other. As a result, it may be the perfect time to impart some life lessons on your child that they may not otherwise have learned and picked up on until far later in life.

During this outbreak, have fun but also spend time wisely with family to help set your kids on the right path whenever we return to some semblance of normalcy.  Here are a few life lessons that you can show by being the best version of yourself in front of your children during what is a trying time for us all:

Staying Safe Online

Being inside as much as will be required over the next few months is going to see children spending even more time than normal online. This will come both in terms of their education – with schools using online teaching techniques and tools – and their free time. This is the ideal time to talk with your kids about online safety, being careful about who they talk to and how they act, and being sure to give a positive message about the online space if it is used correctly.

Self-sufficiency

The hope is that nothing like this will ever happen again and, that when it has blown over, the world will get back to how it was to some degree. The truth is though, that this has shaken the fabric of society around the world and as a result shops are lower on food than normal and household budgets have shrunk. This is an excellent time to teach the kids how to react in unusual situations. Teach them how to cook with limited ingredients and how to budget out a set amount of food for groceries when some of the obvious options are not available. Get creative in your vital role as a parent and show them how to be self-sufficient in a crisis.

Positivity

It’s hard to be positive in crisis situations, but as a leader of your family you need to be positive both for yourself and for your children. This is a lesson that you can teach and show your children right now, and this guidance will help them understand that being positive in the face of a crisis – be it personal or on a global scale – is vitally important in moving forward and making the most of life.  Controlling you level of kindness, your attitude, and remaining positive in the face of what seems like overwhelming negativity around us is going to have a profound impact on the growth of your child.

Article by Vital Guidance

Online Dating Helps Relationships During Social Distancing

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Dating isn’t easy at the best of times. With COVID-19 doing its best to ruin every aspect of our life, these are not the best of times for dating. However, people in the dating pool are still seeking contact with others and the ability to build vital relationships even in these weird times in which we presently live.

That is why dating – along with pretty much every other aspect of life – has been taken online.

For those in a fledgling relationship this is an interesting period. The key is to feel connected to someone without the obvious connection that many of us have in our lives: physical touch and intimacy. Instead, take the dating in a new direction.

Face timing will obviously be important, but to build a vital relationship that can last for the long haul there has to be more than just sitting around and chatting while staring into each other’s eyes. The key to building a relationship is to take the things you like to do when you are together and to find a way to implement them online. This can be something as simple as watching a new TV show together or doing a crossword online, all the way through to learning a new language at the same time or coordinating and teaching each other new skills.

These days, just about anything you could do around home in person you can do online – that is the beauty of our modern world – so take this time of social distancing to allow your dating relationship to breathe and learn a little more about what makes each other tick.

Also be aware that the social anxiety and stress levels of your date may be through the roof right now. If they don’t want to engage in a special way online or through social media, then make sure that you understand this. As long as there is contact and interest in pursuing a relationship you have nothing to be worried about and by being too aggressive in this time where everyone requires a little soft handling is an easy – but potentially relationship ending – mistake to make.

The key to dating under lockdown – be it a first date or a 100th date – is communication. Without understanding the needs of each other at this time then a relationship will go nowhere. Don’t be afraid to put yourself out there at this time and just imagine how much fun it will be to meet or see the person again in real life when all this is over.

By Vital Guidance

New Norm Brings Distractions & Opportunities

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Working from home has become the new normal during the COVID-19 outbreak. While that 30 second commute from the bedroom to the office is the thing that dreams are made of for people used to driving an hour or more for work, it quickly becomes clear that working from home comes with its own set of very unique distractions.

The distraction we are going to focus on today is our pets. While the unconditional love of a dog is maybe more important now than it has ever been before as people struggle with loss of human contact and the issues of isolation, they are also kind of a pain in the butt when you are trying to get your work for the day done.

Here are a few good ideas for you to follow:

Healthy treats
Even though most people are eating way too much while under quarantine, there is no reason for your dog to follow you down the path of chips and salsa every 15 minutes. Treats – and healthy treats at that – are a good way to train your dog to give you space while you work. It might take a couple of days to get the message through, but this will be a great way to clear your workspace of your furry friend.

TV
There is a streaming site out there called DogTV that is currently offering a free trial during this pandemic. The channel offers videos that are grouped into categories that include stimulating and relaxation for your dog. Add in some how-to videos for the owner and you have a channel that could prove to be very useful when a project needs to be done but Fido needs some attention.

Creative walking
This is going to depend on the level of lockdown in your area but every owner knows that walking their dog is still a priority at this point. If leaving the house has been shut down then the obvious answer is the back yard. Maybe it’s possible to take the office outside for 30 minutes a day and complete some lower priority tasks while throwing a ball and playing fetch. If that really isn’t possible then consider investing in one of those machines that plays auto fetch. Maybe the investment in that will be worth the extra productivity it allows over the course of the next month or so.

Love on them hard
This is the most important advice of all right now: With the amount of stress most humans are feeling, it’s more important than ever to have your dog napping next to you for you to love on. Sending silly photos and videos of you and your dog to friends is still a way to feel connected with the outside world too, allowing your pet to become a vital member in your own life due to the interaction that he or she provides. Use this time to grow the bond between you and your dog and take that with you into the future.

Article by Vital Guidance

Extra Long Summer Paves Way For Creative Parenting

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Summer break can be a looooooong time with your kids depending on the region of the country you live in. Now, thanks to COVID-19 and school districts closing in droves across the nation, parents are caught with the prospect of a double-length summer break in 2020. Albeit, one in which the first half will involve helping their kids distance learn from their schools online.

With days, weeks and – potentially – months to fill away from friends, band, and sports lessons, it is easy to become overwhelmed by everything you are being asked to do. Boredom at home seems inevitable, but it doesn’t have to be. It’s a time to get creative and that doesn’t mean sticking your kid behind an iPad for seven hours a day. Here are five things you can do at home to beat the COVID-induced boredom.

1 – Home gym
We aren’t talking Bowflexes and Pelotons here. Instead get super creative and give your kids a space to play in and work out with some physical exercise at the same time. Hot lava is an obvious choice here as it will allow your kids to exercise their minds and imagination along with jumping all over the place to stay off of the floor. Toss down some pillows, cushions, towels and such to create a mishmash of places where they can stand without being in the lava pit and let them have at it. For older kids, having a space for doing some core exercises will also help them with boredom.

2 – Educational cooking
Assuming that you can get your hands on food then a parent or older sibling can do some good things over this break with the younger kids. Food coloring is an obvious choice here as younger kids can learn about different colors in frosting, creating new colors right before their eyes. Alphabet soup – a classic – can be used to spell words before being cooked, while butting up and looking at fruit is always entertaining (especially if you can get your hands on some exotics). For older kids, allow them to make meals Chopped TV style or compete online with their friends.

3 – Play outside
Isolation doesn’t mean you have to stay inside four walls all the time. As it gets warmer outside look for yard and driveway activities that can be played. Sidewalk chalk projects are a great – and uplifting – way to spend a morning. Tossing balls and frisbees around are also great option that all ages can take part in. If you have a big enough garden or access to more land, then go exploring with your kids and see what critters – large and small – can be found.

4 – Go camping
Camping is always fun for the family. It is a way to get back to nature and to learn about the outdoors. As soon as the nights get warm enough then think about having a back yard camping night. This should include everything you would do on a normal camping trip such as getting out the grill, having a picnic, and letting the kids get as dirty as they like. The best part is that the shower is just yards away in the morning after a night spent under the local stars.

5 – LEGO Challenge
LEGO has become a big deal again. There is even a reality TV show based on LEGO challenges that has become a big hit on TV right now. LEGO is great for kids because it teaches them so much about planning ahead and problem solving. Get all the LEGO you have in the house and create some sort of challenge based around it. Maybe a themed build or something similar. Set a timer and then – nicely – judge the entries. Maybe combine this with some of their friends online for a bigger tournament of champion’s style event!

Our current pandemic situation is not ideal, but it is the perfect time to be together and have fun with the people you love. Stay safe!

Article by Vital Guidance

Vitamins help prepare for the unknown affects of viruses

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One of the biggest hurdles that we will all struggle with at one time or another in the face of the COVID-19 situation is the unknown. The truth is that no one – scientists, government officials, the neighbor with the cat that knows everything (nothing) really has no idea about the scope of this worldwide virus. That is why what we need to do is focus on the things we do know and the things that we can do something about.

Eating healthy won’t keep the Coronavirus at bay.  What it will do, however, is have your immune system as ready and healthy as possible to fight off the invasive threat.  This is a story as old as time itself and it is a well-known way to stay healthy through troubling times.  Here are a few nutrients to focus on in the weeks ahead:

Vitamin D
Sun exposure is important as there are immune cells that use vitamin D to destroy viral pathogens that cause infections.  Getting just a few minutes outdoors will help with this sun retention – though more is obviously better as it will also help your mental health to get out and relax.   Also, a number of food brands can be found with added vitamin D to help with this vital nutrient.

Vitamin C/E
These vitamins protect your cells from oxidative stress as they shore up your structures and reduce possible inflammations. Vitamin C is especially important as it will help the body get back to normal more quickly by reacting and causing an immune response that will clean up any junk in the system as quickly as possible. Citrus fruits are the go-to options here.

Vitamin A
Another structure vitamin, Vitamin A forms a barrier in the respiratory tract and gut as your initial line of defense against a virus. This vitamin is also important for making the antibodies that will fight the virus and it can be found in oily fish, cheese, and egg yolks.

B vitamins
All useful, but B6, B9, and B12 are the best of the bunch. They attack a pathogen by causing infected cells to implode and stop their spread around the body. Cereals and leafy greens are good sources of B vitamins, with B12 being found in eggs, meat, and dairy products.

Getting as much healthy food into the system – with vitamins and minerals in the right doses – will give your body a greater chance of fighting off not only COVID-19, but also the seasonal flu and other viral infections. This will put you in the best position to make it through any outbreak on the mild end of the scale.  Stay safe.

Article by Vital Guidance

Vitamins help prepare for the unknown affects of viruses

/in , , , /by

One of the biggest hurdles that we will all struggle with at one time or another in the face of the COVID-19 situation is the unknown. The truth is that no one – scientists, government officials, the neighbor with the cat that knows everything (nothing) really has no idea about the scope of this worldwide virus. That is why what we need to do is focus on the things we do know and the things that we can do something about.

Eating healthy won’t keep the Coronavirus at bay.  What it will do, however, is have your immune system as ready and healthy as possible to fight off the invasive threat.  This is a story as old as time itself and it is a well-known way to stay healthy through troubling times.  Here are a few nutrients to focus on in the weeks ahead:

Vitamin D
Sun exposure is important as there are immune cells that use vitamin D to destroy viral pathogens that cause infections.  Getting just a few minutes outdoors will help with this sun retention – though more is obviously better as it will also help your mental health to get out and relax.   Also, a number of food brands can be found with added vitamin D to help with this vital nutrient.

Vitamin C/E
These vitamins protect your cells from oxidative stress as they shore up your structures and reduce possible inflammations. Vitamin C is especially important as it will help the body get back to normal more quickly by reacting and causing an immune response that will clean up any junk in the system as quickly as possible. Citrus fruits are the go-to options here.

Vitamin A
Another structure vitamin, Vitamin A forms a barrier in the respiratory tract and gut as your initial line of defense against a virus. This vitamin is also important for making the antibodies that will fight the virus and it can be found in oily fish, cheese, and egg yolks.

B vitamins
All useful, but B6, B9, and B12 are the best of the bunch. They attack a pathogen by causing infected cells to implode and stop their spread around the body. Cereals and leafy greens are good sources of B vitamins, with B12 being found in eggs, meat, and dairy products.

Getting as much healthy food into the system – with vitamins and minerals in the right doses – will give your body a greater chance of fighting off not only COVID-19, but also the seasonal flu and other viral infections. This will put you in the best position to make it through any outbreak on the mild end of the scale.  Stay safe.

Article by Vital Guidance