Health Tips - Tumblr Posts - Page 2

🎀 The It Girl Lifestyle Guide 🎀

hi girlies! this guide is a part of the big series: The Ultimate It-Girlism Guide. in this mini guide i'll be including all things health, morning/nighttime routines, and more!

How to create your ideal morning / night / any other routine:

Here’s a mini step by step guide to curating a routine that works specifically for YOU, tailored to your own needs and wants. This can be for any routine u wanna create: morning, night, after school, after work, before school/ work, etc etc.

Apps / things needed:

ChatGPT (or an AI like that- it’s not completely necessary but it’s useful)

Notes app / docs app. (Or a pen and paper- this will be to write down the routine!)

Calendar app (optional tbh)

Ok so first off: decide what you want in your routine. Make a list in no particular order of what you need/ want in the routine.

Some examples:

Once you’ve created this list, you’re pretty much half way done. In this next part you can use chat GPT to make it easier, or use your own mind.

The next thing to do is: ask chatGPT to make a routine with the steps u wanted.

Make sure to mention what time your routine starts and ends. And if there’s anything you want to change, you can just ask the AI or make those changes yourself!

The last step is to write it down!

You can either write it down on the notes app, docs, on a journal/ piece of paper, anything that’s easily accessible to you. I heavily recommend writing it down somewhere, but if you dont want to you can…

Put it into your calander. This can help you be a bit more organised, but it’s not completely needed. As long as it’s written down somewhere- so you dont need to always remember it- you’re good.

Health and wellness

In this section, i will be talking about fitness, mental health and physical health. I will mention some useful tips to finally start, how to overcome procrastination, and how to take care of that area of your body.

1. FITNESS.

Numero uno: fitness! I’m not going to go yapping on about how fitness is so important- im assuming you all know that by now. But let me just remind you that staying fit is not only exercising or going to the gym everyday. It can be: running, going for a walk, playing a sport, yoga, pilates, dancing, cycling, and THE LIST GOES ON. DO anything that moves your body and gets you fit!

Here are some tips to help you get started:

Start small. Set small goals first. Set SMART goals

Choose the activities you enjoy. Like i mentioned earlier, there’s tons of ways to stay fit- cycling, running, swimming, yoga, dance, sports, etc. etc. (if you like, joining a class or working out with friends can help you stay motivated!)

Stay consistent. I know i know, this is said everywhere. But there is no progress without consistency. Even if you can’t do a whole workout one day, try and do 10 jumping jacks, or 5 pushups. Do whatever you can. Remember: 1% is better than 0.

Create a vision board. You can create one yourself, or find tons of them off Pinterest. Vision boards will make the process so much more fun and will certainly motivate you.

Set a reward system. Tell yourself: if you do this high intensity workout now, you can go to the spa later or watch tv.

Find a why. This goes for like everything tbh. If your why is big enough, you are capable of doing anything (even finding that lost book that you owe the library!) basically, are you doing this to get ripped? With tons of abs, or to get strong and impress people? Or are you doing this to boost your self esteem and improve your health?

2. FOOD & NUTRITION.

Balanced diet: eat the rainbow! Meaning- eat meals with a variety of different colours. Fruits, vegetables, proteins, carbohydrates, etc. it’s completely alright to eat a chocolate, but remember: EVERYTHING IN MODERATION.

Hydration: aim for at least 8 glasses of water a day. Trust me, drinking the magical potion that is water will help you SO much! It can help you clear your skin, have pink uncrusty lips, keep you fit and soooo much more.

Mindful eating: in the book IKIGAI it is said that you should only eat until you’re 80% full. Not 100%. Why? Because the time it takes for you to digest the food will have already made you extremely full. You may even have a stomachache. Studies also show that cutting back on calories can lead to better heart health, longevity, and weight loss.

Here are some tips to manage cravings:

Find healthier alternatives. If you are craving something sweet like chocolate, have something like a sweet fruit. If you crave something salty, try nuts. If you can’t think of any, search up some healthier alternatives to it!

Create more friction for junk, and less friction for healthy. This concept was said in the book Atomic Habits by James Clear. What does it mean? Make sure that it takes a lot of energy to get the unhealthy junk food. Maybe keep them high up in a cupboard so whenever you want it you have to go get a ladder, climb up, and then get it. And keep the healthy food in easy reach. Like some fruits open on a table, etc. (also remember to keep some actually yummy healthy food like Greek yogurt or protein bars.)

Distract yourself. Go do a workout or engage your mind in a hobby that you enjoy. Basically take your mind off food.

Yummy water. Make some lemonade for yourself. Or perhaps add slices of lemon, cucumber, mint or strawberries to it for some flavours. I’d do some research on this cus i know that some combos can rly help for things like clearing your skin, boosting energy, etc.

3. MENTAL HEALTH

Taking care of your mental health is just as important as taking care of your physical health. It affects how we think, feel and act and also determines how we handle stress, relate to others, relationships, etc.

Of course there will be ups and downs for our mental health. It’s not something that you can just fix once and it’ll be good forever. No, it’s a rollercoaster. But having a “good” mental health is really important for a successful lifestyle.

Here are some tips to help you improve your mental health:

Meditation / deep breathing. I can’t emphasise how important this is. Even 1-2 minutes a day is good. Start small. You dont even need to be sitting crossed legged for this. Whether you’re in class, on a vehicle or in a stressful situation; just breathe. Take a deep breath, and out. Do it right now.

Journalling. Write. It. Out. Writing your problems and worries out is SOO therapeutic, especially when you want to calm down. There are SO MANY benefits to journalling. But remember that once you’ve ranted on the paper, tear it, rip it, and watch it burn. (Don’t keep a journal for this unless you KNOW 150% that no ones ever gonna read it. Trust me, it’s terrifying knowing that someone’s read that.) other things you can do is create a gratitude journal, so whenever you’re feeling low you can just go to it or write in it.

Self careee!! Create time for self care in your week. Because if you do that, it’s gonna be that one thing which you’ll be looking forward to each week, which will make life SO much more fun and bearable. For me, my forms of self care are watching thewizardliz or tam Kaur, reading, watching a movie at night, etc.

POSITIVE. SELF. TALK. Need i say more? What you say to yourself, is what you believe. And what you believe reflects in your external life.

Sing your heart out to Olivia Rodrigo. I swear this is actually so calming and therapeutic. Basically: express your feelings. If you’re angry at someone, feeling grief or really hurt by someone, screaming to Olivia Rodrigo songs in my bedroom is my go-to (i just make sure not to do it when others can here hehe). You can punch your pillow, scream, cry, etc.

Remember honey: this too will pass. Repeat that over in your head. This will pass. This will pass. This will pass. I know you may be going through the toughest time ever, but this too will pass. Nothing is forever. You’ve gotten through so much worse. You’ve got this.

!! Girls, please remember that these are just some tips. I am NOT a professional. If you really feel horrible every single day, go to therapy or counselling. Also contact mental health hotlines or emergency numbers if needed.

Mkay thats it! I hope this was of some value to you, and stay tuned for the next guide in the it girl series!

⭐Vitamin Cheat Sheet⭐

Vitamin A: Vision, immune system, skin health.

Vitamin B1 (Thiamine): Energy metabolism, nerve function.

Vitamin B2 (Riboflavin): Energy production, skin health.

Vitamin B3 (Niacin): Cellular energy production, skin health.

Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.

Vitamin B6: Brain function, mood regulation.

Vitamin B7 (Biotin): Healthy hair, skin, and nails.

Vitamin B9 (Folate): Cell division, DNA synthesis.

Vitamin B12: Nervous system, red blood cells.

Vitamin C: Immune system, collagen synthesis.

Vitamin D: Bone health, immune function.

Vitamin E: Antioxidant, skin health.

Vitamin K: Blood clotting, bone health.

Calcium: Bone and teeth health, muscle function.

Iron: Oxygen transport, energy production.

Magnesium: Nerve function, muscle relaxation.

Zinc: Immune system, wound healing.

Potassium: Fluid balance, nerve function.

Iodine: Thyroid function, metabolism.

Selenium: Antioxidant, thyroid health.

⭐Vitamin Cheat Sheet⭐

Vitamin A: Vision, immune system, skin health.

Vitamin B1 (Thiamine): Energy metabolism, nerve function.

Vitamin B2 (Riboflavin): Energy production, skin health.

Vitamin B3 (Niacin): Cellular energy production, skin health.

Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.

Vitamin B6: Brain function, mood regulation.

Vitamin B7 (Biotin): Healthy hair, skin, and nails.

Vitamin B9 (Folate): Cell division, DNA synthesis.

Vitamin B12: Nervous system, red blood cells.

Vitamin C: Immune system, collagen synthesis.

Vitamin D: Bone health, immune function.

Vitamin E: Antioxidant, skin health.

Vitamin K: Blood clotting, bone health.

Calcium: Bone and teeth health, muscle function.

Iron: Oxygen transport, energy production.

Magnesium: Nerve function, muscle relaxation.

Zinc: Immune system, wound healing.

Potassium: Fluid balance, nerve function.

Iodine: Thyroid function, metabolism.

Selenium: Antioxidant, thyroid health.

Please remember to talk to a licensed physician or nutritionist before you supplement anything individually. Even water kills you in the wrong amounts.

⭐Vitamin Cheat Sheet⭐

Vitamin A: Vision, immune system, skin health.

Vitamin B1 (Thiamine): Energy metabolism, nerve function.

Vitamin B2 (Riboflavin): Energy production, skin health.

Vitamin B3 (Niacin): Cellular energy production, skin health.

Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.

Vitamin B6: Brain function, mood regulation.

Vitamin B7 (Biotin): Healthy hair, skin, and nails.

Vitamin B9 (Folate): Cell division, DNA synthesis.

Vitamin B12: Nervous system, red blood cells.

Vitamin C: Immune system, collagen synthesis.

Vitamin D: Bone health, immune function.

Vitamin E: Antioxidant, skin health.

Vitamin K: Blood clotting, bone health.

Calcium: Bone and teeth health, muscle function.

Iron: Oxygen transport, energy production.

Magnesium: Nerve function, muscle relaxation.

Zinc: Immune system, wound healing.

Potassium: Fluid balance, nerve function.

Iodine: Thyroid function, metabolism.

Selenium: Antioxidant, thyroid health.

Medical attention

About medical attention and being the first to believe to yourself.

Some of us form into ppl pleasers due to certain circumstances. Sometimes it is even hard to tell what do you feel if nobody believes you you feel this way. Than, if unfortunately you become ill, if nobody believes you... You might accidentally believe them instead of yourself. But our body is wise, and it gives emotional and physical signals to our brain with a reason! No one is living this life from your first day to your last day, in your shoes, in your skin - except YOU. You have the widest perspective on your life story. Only you live and feel the consequences of believing them and abandoning yourself. And it is not your fault, it is all you have known till that moment. Please forgive yourself, because... At any moment you have the choice to be the first human being on earth to believe you, to be by your side. I don't know if it would help, but I am alread believing you. Everything you have gone through, any emotion and sensation you have - it all makes perfect sense to me, it is important, it deserves to be seen and respected. So if you don't get the right medical attention, please don't stop searching for better options. Even if you need to pause for such long period of time to regain trust, to save money if possible... The moment you can, please keep moving forward, because YOU deserve to find those kind compassionate allies in life - who will care, who will listen, who will help without making you smaller than the equal human being you are. Because your essence is awsome and you deserve to get the help you need ❤️

I'm stressed out. It's going to be $700 to fix the AC and we don't have enough. My husband is scrambling to get overtime, but it may not be enough/soon enough. I'm really hoping the additional fans from my mother this evening will make the main living space/kitchen bearable. As it stands I try to stay down here but it triggers my tachycardia so fucking bad it's not even funny. Not even 5 minutes in the living room and I'm shaking. I can handle being cooped up in my room but the kids can't. They'll go stir crazy and honestly it's not good for them to stay in a bedroom day and night, for the now week+ ahead of us.

I'm currently alternating which bedroom we hang out in. I sit or lie on the floor in front of one of the fans while they run around and play. To keep them active and engaged and not festering in the same place for too long. My only issue is that despite the fans being fine for them, I'm still overheating in their rooms.

(My room haulted in the middle of a re-do so it isnt really the best/safest space for them to be poking around into everything in there. Only reason we don't also all pile into my room.)

I'm sorry I'm really mostly venting lately. Complaining. Worried. I've just got so much anxiety about this situation I can't stop trying to talk and think of anything that can remedy it sooner rather than later. Thank you for listening/reading.

If anyone has literally any tips on cooling down themselves or their living space please pour in the ideas. I can't rightly buy anything to help but if there are simple home hacks y'all have figured out I'll try anything.

Currently I've been hydrating like crazy, cycling through ice packs and damp cold cloths on my body (chest, feet, back, neck, etc) and wearing an uncomfortably minimal amount of clothing.

Suggestions welcome 🙏😭

⭐Vitamin Cheat Sheet⭐

Vitamin A: Vision, immune system, skin health.

Vitamin B1 (Thiamine): Energy metabolism, nerve function.

Vitamin B2 (Riboflavin): Energy production, skin health.

Vitamin B3 (Niacin): Cellular energy production, skin health.

Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.

Vitamin B6: Brain function, mood regulation.

Vitamin B7 (Biotin): Healthy hair, skin, and nails.

Vitamin B9 (Folate): Cell division, DNA synthesis.

Vitamin B12: Nervous system, red blood cells.

Vitamin C: Immune system, collagen synthesis.

Vitamin D: Bone health, immune function.

Vitamin E: Antioxidant, skin health.

Vitamin K: Blood clotting, bone health.

Calcium: Bone and teeth health, muscle function.

Iron: Oxygen transport, energy production.

Magnesium: Nerve function, muscle relaxation.

Zinc: Immune system, wound healing.

Potassium: Fluid balance, nerve function.

Iodine: Thyroid function, metabolism.

Selenium: Antioxidant, thyroid health.

tips from an opera singer part 2

if someone (especially a professional singer or someone educated on singing/the vocal cords)?says "hey dont sing/scream that high !!" they are not doing it to stop you from singing and having fun. they are literally saving your vocal cords. do not ignore them and take their advice.

idont know if yall know this, but youcan snap your vocal cords. they can break. you must be gentle with them.

if someone says "youshould stop screaming" LISTEN. TO. THEM. they arent trying to ruin your fun, they are looking out for your vocal cords

take this advice seriously please

if youdo end up straining your voice or have a sore throat, here are some tips to help it

DO NOT SPEAK. AT ALL. COMMUNICATE THROUGH TEXT, PAPER, HAND SIGNALS, WHATEVER, JUST DO NOT SPEAK AT ALL

iam not saying this to be funny, it is a genuine tip. when isay "do not speak" imean it !! continuing to speak can worsen your sore throat, and even damage your vocal cords more

drink tea

a really good one is to drink tea !! tea can really help your voice heal !! warm tea helps heal your body ^_^ also, it is great to keep your throat moist when sore !! drink plenty beverages !! hot tea with lemon and honey is deemed best

cold drinks:

cold drinks can help with relieve pain symptoms, by reducing inflammation !! please be careful when trying this though !! there is actually no scientific evidence that cold is bad and hot is good, but still do be careful !! test it out first and see if it makes you feel better or worse !! (for me, it worsens my voice which is why im saying to be careful)

refrain from digesting acidic foods and drinks

these can be irritating to the throat, so do not ingest these products. avoid citrus/acidic fruits/foods/juices/drinks. carbonated drinks cause inflammation. (also, another one to avoid is foods with dry and firm edges !! makes it hard for swallowing and will irritate the voice when swallowing them !!)

eat honey

if you eat animal produced products, eat honey !! honey brings great relief to sore throats

REST !!

rest !! take time off !! sleep !! that + not talking is key to helping your voice get better !!

thats all ican be asked to write for now, please do add on if youhave any other tips though !! /not forcing

i hope this post is of any help to the person/people reading it !!

Reclaiming My Energy Levels: A Review of Magnesium Breakthrough

A Lifelong Struggle with Fatigue

I've battled fatigue for as long as I can remember. Waking up drained, dragging myself through the day, and hitting a wall by early evening was my norm. I tried everything: more sleep, a healthy diet, even cutting out caffeine entirely. While these efforts offered some improvement, the exhaustion remained a persistent shadow.

Discovering Magnesium Breakthrough

During a conversation with a friend about her newfound energy levels, the topic of magnesium deficiency came up. She mentioned a supplement called Magnesium Breakthrough and its positive impact on her fatigue. Intrigued, I decided to do some research.

Understanding the Benefits

Magnesium is a vital mineral involved in hundreds of bodily functions, including energy production, muscle function, and even sleep regulation [1]. A deficiency in magnesium can manifest as fatigue, muscle cramps, and trouble sleeping [2]. Reading testimonials from others who experienced similar benefits to my friend solidified my decision to give it a try.

First Impressions and Dosage

Magnesium Breakthrough comes in easy-to-swallow capsules and is recommended as a daily supplement. I started with the suggested dosage and noticed a subtle difference within a week. I wasn't suddenly bursting with energy, but a gentle shift occurred. I woke up feeling more refreshed, and the afternoon slump became less pronounced.

A Gradual Rise in Energ

Over the next few weeks, the improvement became more substantial. My workday felt more manageable, and I found myself having the energy for after-work activities I'd previously neglected. My workouts, which had dwindled due to fatigue, became more enjoyable. I even noticed an improvement in my sleep quality – falling asleep faster and waking up feeling more rested.

Beyond Fatigue: Additional Benefits

While increased energy was the most noticeable change, I believe Magnesium Breakthrough has offered other benefits. My muscle cramps, which used to plague me at night, have become a rare occurrence. Additionally, I feel calmer and less stressed throughout the day.

A Long-Term Solution

It's been several months since I started taking Magnesium Breakthrough, and the positive effects continue. It's become a staple in my daily routine. While everyone's experience may differ, for me, Magnesium Breakthrough has been a game-changer. It's helped me reclaim my energy levels and overall well-being.

Important Disclaimer

It's important to consult with your doctor before starting any new supplement, especially if you have any underlying health conditions or are taking medications.

Final Thoughts

If you're struggling with fatigue or suspect you might have a magnesium deficiency, I highly recommend giving Magnesium Breakthrough a try. It might just be the missing piece you've been searching for to reclaim your energy and feel your best.

Please note: While this review is based on my personal experience, it is not intended to be a substitute for professional medical advice.