Photo by Acharaporn Kamornboonyarush from Pexels When we wake up, the quality of our sleep and our attitude have a direct impact on whether we have a happy and productive day. While some of us love to slumber until the very last second before rushing out of bed and accomplishing all we need to before walking out the door, others prefer to wake up slowly, providing additional buffer time to temper the hurry. According to experts, the latter is typically the better choice for most people, since how we begin our day frequently indicates how the remainder of the following 12 hours will play out. "Many of us think of the morning as a 'new start,' a chance to plan our day ahead of time," psychologist Dr. Emily Guarnotta, Psy.D. adds. "This kind of thinking may become self-fulfilling, where we truly profit from planning and projecting our day." Creating a morning routine, on the other hand, may help you feel more in charge and lead to positive messages that will carry you through your day to-do list. When we start our days unknowingly, such as by reading through the news, social media, or your email, we begin in a reactive rather than a proactive mindset, according to London-based integrative nutrition health coach Lianna Nielsen. "This may set you up to be less productive, particularly in terms of reaching your own personal objectives, and give you less control throughout the course of your day," Neilsen adds. "Exploring negativity, fear, or comparison first thing in the morning may also form a lens through which you see the world." If you fit this description, it's time to stop the pattern. Experts lay down the seven factors that might be ruining your morning—and restricting your productivity for the rest of the day.

Snooze Button Pressing

While clicking "snooze" may seem to be a simple method to get a little more sleep, it isn't, according to Dr. Amanda K. Darnley, Psy.D., owner of Chrysocolla Counseling in Philadelphia. In reality, it merely adds to your stress since you're reducing the time you need to get ready and mentally prepare for your day. Dr. Darnley recommends that those who often press the snooze button in the morning find a way to motivate themselves to get out of bed at the first sound of the alarm. "Perhaps it's arranging to eat your favorite breakfast dish or pre-setting the coffee maker so you always have a hot cup available."

Opening Your Electronic Devices Right Away

You may consider checking your phone, tablet, or computer to browse through email or social media to catch up on anything you may have missed throughout the nighttime and early morning hours. However, experts warn that this tendency might reduce productivity and negatively impact your mood. "Not only can scrolling be a significant time suck, resulting in rushing the rest of your morning," explains Dr. Darnley, "but it may also leave you feeling stressed out or frightened, depending on what you read." "Instead of scrolling through social media or checking email, prepare a brief five-minute guided meditation." Alternatively, set your alarm to play music and, instead of turning it off, stretch to the music before leaving your bedroom."

Getting Your Day Started with the News

In the same way, Nielsen believes that news should be prohibited. "If you start your day by exposing yourself to the world's issues, it tends to produce a more negative and fear-based lens through which you perceive your life, which may impact how you make choices and communicate," she adds, adding that the accompanying sentiments can also inhibit productivity. She suggests beginning your day by checking in with yourself and your needs before engaging with news. "If you must, scan the headlines and read any relevant items after you get at work," she says.

Not Allowing Enough Time for Yourself to Wake Up

According to Aimee Bernstein, a psychotherapist, executive coach, and mindfulness-in-action instructor and author of Stress Less Achieve More ($17.95, amazon.com), it's critical to give yourself at least 30 minutes to completely awaken. "If you don't take the time to properly wake up," she adds, "you risk being carried away by the people and events you meet and having your vitality sapped." "Instead, take a minute to appreciate the beauty of being, to feel where you are, to notice your breathing, and to express thanks for everything in your life."

Increasing Sugar and Carbohydrate Intake

Bagels and doughnuts may seem like the most appealing options, but Nielsen cautions that they might take your blood sugar on a roller coaster ride, leading to a high surge and a drop. "Our mood and attention are affected by our blood sugar, so if you start your day with simple carbohydrates, you can anticipate your blood sugar to plummet a few hours later, sabotaging your productivity, mood, and focus," she adds. If you prefer breakfast, she suggests beginning the day by balancing carbohydrates with protein, healthy fats, and greens. "Try some avocado, nut butter, or eggs on toast, or add some greens to your smoothie," she suggests. "Eating for blood sugar balance will set you up to be the most productive, so maintain protein, healthy fats, fiber, and greens balanced at every meal."

Not Making Your Bed

You may believe that making your bed is only for show, but it really goes a long way toward preparing yourself for a productive day. "Being productive needs both an energy flow and a framework," Bernstein adds. "You won't have the desire or creativity you need if you don't have an energy flow, and if you don't have structure, you'll lack organization and may end up spinning your wheels and doing very little." She suggests making your bed every morning as a routine that gives a foundation for the rest of your day. "Over time, this small achievement builds a muscle for completeness and organization, leading to a feeling of wellbeing and further successes," she says.

Purchasing "Sunday Scaries"

"Monday mornings are firmly connected in our society with a sense of dread about the week ahead," says Dr. Ashwini Nadkarni, M.D., associate psychiatrist and teacher at Harvard Medical School, as well as director of wellness for the Department of Psychiatry at Brigham and Women's Hospital. This anxiety, though, may have an impact on our feeling of purpose and, as a result, our eventual productivity. She suggests reframe this emotion as a sense of purpose—consider what you can do about these dreadful happenings. "For example, if you start your mornings dreading a noontime meeting, think of it as the time throughout the week when you intend to present a new concept or make it an occasion to communicate with someone on the team in deeper detail," she adds. "Reframing the 'dread event' as a chance to pursue a personal goal or purpose might be beneficial."

Photo by Sebastian Coman Photography from Pexels Consider increasing your regular calcium intake if you want to improve your general health. "Calcium is a required mineral for all people since it plays an important role in numerous bodily activities, notably bone and tooth health, where around 99 percent of calcium is found," explains Dalina Soto, MA, RDN, LDN. We asked specialists to identify the most delicious calcium-rich foods, as well as how much calcium humans need each day and how to acquire calcium without dairy.

How Much Calcium Do I Really Need?

The recommended daily dose of calcium for men and women between the ages of 19 and 30 is 1000 mg per day. After the age of 50, the recommended dose rises to 1200 milligrams per day. "Depending on their age, I normally advise my clients to aim for 350 to 400 mg of calcium consumption at each meal (breakfast, lunch, and dinner) to assist them break up their daily calcium supplies into more manageable chunks. This will allow them to more realistically accomplish their objective of 1000 to 1200 mg per day "Wintana Kiros, RDN, LDN, clinical dietitian at Reset Lifestyle, agrees. If you're unsure if you're getting enough calcium, ask your doctor for a blood test, which will give you the most precise findings.

Calcium-Containing Foods

There are so many wonderful and surprising ways to incorporate calcium to your diet, from beginning your day with a cup of full-fat yogurt to finishing your day with grilled tofu and steaming green veggies. "The most essential thing to remember is to have a calcium source diet with 350 to 400 mg every meal. These sources should be meals that you love while also respecting your culture and heritage in order for it to be sustainable "Kiros states

Tofu

This well-known plant-based protein is high in calcium. Tofu has 215 mg of calcium per 14 cup serving when supplemented with calcium sulfate or lactate (unfortified tofu only contains 10 milligrams of calcium). Check the ingredient label on a box of tofu to check whether it has additional vitamins. Do you want to know how to include tofu into your diet? Try our Tofu Soba-Noodle Bowl or Tofu with Ginger-Cilantro Sauce.

Fish with Bones

Three forms of seafood that are high in calcium include salmon, sardines, and anchovies. A modest 3-ounce portion of salmon (fresh or canned) has around 181 milligrams of calcium, whereas sardines have about 325 milligrams. Enjoy a healthy dose of calcium with our Wild Salmon and Romanesco Pilaf or our Crunchy Panko Salmon, both of which may be served with stone-ground corn polenta, which is also high in calcium (especially when mixed with cheese).

Dark Green Veggies

Broccoli and kale, according to Soto, are two of the most calcium-rich veggies. One-half cup raw broccoli has around 24 milligrams of calcium, whereas one cup raw kale contains about 90 milligrams of calcium. 135 milligrams of calcium are found in 1/2 cup of raw spinach and 1/2 cup of collard greens. These foods are ideal for vegans or anybody who is lactose intolerant or has limited calcium sources. "You can get calcium from your leafy greens," adds Feller, "but I would double or quadruple the quantity and add melted cheddar cheese on top to achieve a proper amount of calcium."

Breakfast Foods High in Calcium

Looking for a calcium boost first thing in the morning? Cozy up with a bowl of oats, which has 85 milligrams of calcium per 1/2 cup serving, or cream of wheat, which has 60 milligrams per 1/2 cup serving. Chia seeds may help with either (1 tablespoon has approximately 6 percent of the daily recommended value of calcium). A whole egg has 25 milligrams of calcium, so for a calcium-rich lunch, create a three-egg omelet with cheese and spinach.

Diary

We'd be negligent if we didn't include dairy, which has long been hailed as the finest source of calcium for both adolescents and adults. "There is strong data that demonstrates that when individuals drink full-fat yogurt as part of a healthy, balanced diet, it offers protein and calcium while also leaving them feeling well," explains nutritionist Maya Feller MS, RD, CDN. Depending on the type, dairy products provide between 300 and 415 mg of calcium per serving. One-half cup of part-skim ricotta cheese has 335 milligrams of calcium, whereas one ounce of mozzarella and cheddar cheese has 205 milligrams of calcium each, and one ounce of pepper jack and Swiss cheese has 220 milligrams of calcium. One cup of nonfat milk has 305 milligrams of calcium, whereas one cup of non-alcoholic eggnog contains 330 milligrams of calcium.

Photo by fauxels from Pexels Networking is essential in today's economy, particularly if you want to secure the job of your dreams. However, if you already have a job, you may not believe it is required. There are still several reasons to keep up your networking efforts. And there are several advantages to doing so at work. If you work for a huge corporation, chances are you don't know half of your coworkers. Making an impression on a colleague is not the same as networking for a new job. It just takes being pleasant and striking up a discussion to understand more about them. Here are some pointers for networking at your present employment.

Have a Lunch Conversation

You could be one of those persons who never eats a meal. It's time to get started. You should relax and take a rest. If you're heading to the break room anyhow, try striking up a conversation with someone rather than sitting alone in the corner. This is an excellent time to discuss topics other than work, and it may even lead to a strong personal and professional relationship. Most people will appreciate a midday chat, but you should also be considerate and watch for indicators that the other person does not want to speak right now.

Simply Be Pleasant

This is something we all learnt in kindergarten. To have a friend, you must first be a friend. A memorable moment may be created by just asking someone how their day is going or simply smiling at them in the corridor. When you encounter the same individual in the break room, elevator, or wherever else you have a few seconds to start up a discussion, it acts as an icebreaker. Friendship is directly tied to familiarity, and the more people who recognize your face, the simpler it will be to connect with them.

Introduce Yourself to the New Employees

Being the new person is daunting, but you have the chance to connect with them. Your freshly hired professional is certainly eager to meet as many individuals as possible. Even if you're not used to networking in any way, chatting to a new recruit is simple. If you know their name ahead of time, you may use their LinkedIn page as a starting point for a chat. Give the new recruit some helpful hints, and they'll remember you and contact you more often.

Maintain Your LinkedIn Connection

LinkedIn is a straightforward networking tool. And you should make first-level ties with the folks you now work with. Those are the most straightforward links to establish. In fact, LinkedIn may identify the same business name in other accounts and recommend that you connect with them. When you connect on LinkedIn with individuals in your job, you'll get some familiarity and make it much simpler to start discussions when you meet in person. When it comes to networking, don't forget about your present job. Make time to meet new people, connect with individuals on LinkedIn, and deepen your relationships with those you currently know. The individuals there are natural links that may be valuable resources today and in the future.

Photo by Pixabay from Pexels Yes. Companies do employ during the holidays, and not only for temporary help. It is a fallacy to believe that everything grinds to a standstill because the holidays are busy and people are traveling and vacationing. Companies must still create and spend money, employment choices are made, and individuals may even change careers during this time of year. Here are some statistics to think about whether you're searching for a new job or changing jobs this holiday season.

Job Boards Are At Capacity

Have you checked out a job board over the holidays? That should be enough to address your question. There are now hundreds of job vacancies for immediate recruitment. HR managers are always on the lookout for excellent candidates for existing or forthcoming vacancies. During the holidays, they aren't sitting around twiddling their thumbs; instead, they are actively evaluating individuals via LinkedIn and other channels to fill openings.

Businesses Have Money To Spend

At the end of the year, a corporation may have additional funds to invest, but it may not. You should not avoid writing applications and cover letters because you believe a firm would not employ you over the holidays. Many businesses pay for end-of-year recruiting so that they have people in place when the new year begins.

There Is Less Rivalry

Many individuals are thinking the same things you are, which implies there will be fewer job candidates over the holidays. Take advantage of the lower competition by polishing your executive resume bio for submission. There's a good possibility you'll get an interview you wouldn't have gotten at other times of the year.

There Are Several Networking Opportunities

This time of year moves at its own speed, with social gatherings at work, with friends, and with family. These are excellent occasions to network and reconnect with individuals with whom you may have lost touch. If your workload has changed, you may have a chance to spend some time on your LinkedIn profile to ensure it is properly optimized before you start engaging with people online, especially if it has been a while. Plan a coffee date with a former coworker or attend a professional event. Don't skip out on these natural social gatherings over the holidays. Job possibilities may be found in a variety of settings.

Temporary Employment Is An Option

Even if the firm you want to work for isn't recruiting right now, you may get your foot in the door with a temporary position. Most temporary executive job openings are the consequence of end-of-year financial worries rather than the Christmas season. Depending on where a company's budget stands, they may not be able to recruit a full-time employee in December, but you will be eligible for full-time work immediately after the New Year begins.

Companies Are Always Hiring

There is never a period when businesses are not employing. Typically, a corporation will employ a candidate if the ideal prospect comes into their office. The Christmas season may be slower for job seekers, but it seldom affects whether a firm is recruiting. In fact, some businesses prefer to employ near the end of the year since they know the people that apply will be serious because they are looking for work throughout the holidays. So, choose the finest executive resume writing service and submit your resume. Expert Resume Services is a team of professional executive resume writers that have helped executives just like you get your dream job. Employers don't stop recruiting during the holidays, and we don't stop assisting professionals like you in finding the right match. Please contact us at any time if you need help with your resume, cover letter, LinkedIn profile, or any other area of your vacation job hunt.

Photo by Karam Alani from Pexels The John Lewis Christmas promo, Tesco's stuffing sandwich meal deals, and, most significantly, Mariah Carey saying it's time are all unmistakable signals that the holiday season has officially arrived. And, just as Cinderella's carriage turns into a pumpkin at midnight, London changes into a magnificent hive of yuletide delight on November 1. Streets shine with Christmas lights, hotels and stores are decked up for the holidays, and songs play out across the city. While we're crossing our fingers for a genuine winter wonderland this season, we've compiled a list of activities to get you in the holiday spirit in the meanwhile. Without further ado, here are the top nine Christmas activities in London.

Top Hints

Purchase early: Because London is predicted to have an increase in tourists this season, most tickets, particularly for events, will likely sell out quickly; book in advance to obtain the finest seats in the house. Some winter festivities and eateries also need reservations. Warm-up: As is customary in the United Kingdom, the weather may be unpredictable, with high winds one minute and a rain the next (sometimes both at the same time). Layer up and don't forget your waterproof gear. Avoid shopping craziness: Christmas crowds are unavoidable, but you may reduce your stress by figuring out where you want to go first, avoiding peak hours, and shopping early in the day if feasible.

1. Take an ice skating lesson

This holiday season, glide over one of the capital's numerous open-air ice rinks. There are several options, but Skate at Somerset House is undoubtedly London's most famous. This year, it's turning up the heat (or, more appropriately, the freezing power) with a larger skate zone nestled in the estate's neo-classical courtyard. Food, beverages, and rink-side DJs will keep the party going late into the night. Lessons offered by certified teachers are also available for beginners or those looking to improve their skating abilities. Glide, a newbie at Battersea Power Station, is also worth a look. It's a peek of New York's iconic rink at Rockefeller Center, set against a stunning background of the city's most historic skyscrapers and centered on a 30-foot Christmas tree. Built by the same team that created Hyde Park's Winter Wonderland and the Natural History Museum's skating facilities, London's only riverfront ice rink has expansive Thames vistas and a plethora of wonderful activities for anyone to enjoy. Go on a date, or gather your best friends and put on your skates. Here are some more of the top ice skating rinks in London.

2. Look at the Christmas lights

When it comes to Christmas lights, no other city does it better than London. Every nook is enchantingly lighted with elaborate decorations that make it an entire experience in and of itself - this is why catching the first light is so magical around here. Plan your evening in downtown London to provide enough time to properly see the enormous splendor of these exhibitions. Begin in Oxford Street, where 5,000 LED stars glitter beneath the night sky, then go to Regent Street to observe the shimmering angels before entering Carnaby Street to be mesmerized by the technicolor lights. If, on the other hand, you'd rather see the lights from above while taking in panoramic views of some of London's greatest, book an open-top bus trip instead. Head south to Crystal Palace Park for Lightopia, a multi-sensory neon lights display that will immerse you in a magical experience like no other, and don't miss Kew Gardens' annual light show.

3. Visit the Christmas markets

It's the Christmas market season, and people in town are spoilt for choice when it comes to the best street cuisines, drunken pop-up bars, and sparkling gifts. Many of these world-famous markets, including downtown London's Leicester Square holiday fair, the Covent Garden Christmas market with its iconic 60-foot tree, and the Southbank Centre's seasonal treats along the Thames, are returning this winter. It will be difficult to escape the seductive scents of fresh sweet churros, spicy bratwurst, and handmade mince pies while touring the markets, so we recommend simply giving in and munching your way through the food booths. While visiting gift booths offering hand-crafted seasonal delights, keep warm with a hot chocolate, mulled wine, or cider.

4. Dance your way through the winter festivities

The winter festivities, which run into the new year and simultaneously with some of London's spectacular markets and ice rinks, are jam-packed with live entertainment, Christmas foods, and funfair rides. The most prominent is Hyde Park Winter Wonderland, which has the UK's biggest ice rink as well as a wide variety of street cuisine, rollercoasters, and carnival games. There's even an ice-filled drink bar. Others include Christmas by the River at London Bridge City, which includes free outdoor cinema screenings, and King's Cross Après Ski Wonderland, which includes club curling, spectacular ice sculptures, and lots of hot toddies.

5. Look for ideas for your own Christmas tree

Stroll the streets of London or go into any store and you're certain to see a Christmas tree decked up in its finest garb. While the majority of the city's Christmas trees are yet to be displayed, keep an eye out for these iconic locations: Covent Garden, Trafalgar Square, Coal Drops Yard, and Leadenhall Market. Some of London's best hotels are also put on display, so look inside The Connaught, Claridge's, and The Ritz when the trees are up.

6. Attend a Christmas-themed performance

This season, sing your heart out at Elf The Musical at the Dominion Theatre. The play, which runs for just eight weeks, is based on the popular Christmas film Elf, so prepare to be transported to Manhattan and icy Central Park. The West End staging of Disney's popular Frozen and a fine-tuned rendition of The Nutcracker at the Royal Opera House are both must-sees. For something different, go to the award-winning cabaret La Clique in Leicester Square. No Christmas would be complete without seeing at least one pantomime, and Jack and the Beanstalk at the London Palladium promise to be nothing short of amazing.

7. Get creative

If making something for loved ones seems intriguing, consider taking a pottery class or making custom candles in seasonal aromas like cinnamon, cedarwood, and clove. The Covent Garden branch of Petersham Nurseries is also holding wreath-making lessons, just in time to display the DIY masterpiece besides the gleaming decorations. Spend the evening at a cocktail-making class organized by Mixology Events, followed by a nightcap at one of London's slickest cocktail bars.

Photo by Ryutaro Tsukata from Pexels Kyoto, Japan's historic capital and royal court seat for almost a century, has a rich culinary legacy. The local cuisine is varied, ranging from aristocratic kaiseki course banquets to monks' vegetarian shojin ryori and basic obanzai home-style cooking. While some restaurants draw influence from the past, others experiment with new cuisines. There are also fusion restaurants in the city, which blend ingredients and methods from Kyoto cuisine with culinary styles from other regions of the globe. The Pontocho nightlife zone is a great spot to locate fusion eateries as well as classic ones. Not far away, the Gion neighborhood, as well as the Kyoto Station area, provide a variety of intriguing eating options. Regular Japanese cuisine that is not generally associated with Kyoto, such as ramen, sushi, and udon, is also accessible throughout the city. Foodies should not miss a trip to downtown Kyoto's Nishiki Market, which has been servicing the city for generations.

Kaiseki Ryori

Kaiseki ryori developed from the tea ceremony into an extravagant eating style favored among aristocratic circles. Kyoto-style kaiseki ryori (kyo kaiseki) is very sophisticated, emphasizing delicate tastes and locally sourced, seasonal ingredients. The arrangement of courses in a kaiseki dinner is controlled by the cooking style of each dish. Staying at a ryokan that includes a kaiseki supper is one option for guests to experience kaiseki. However, kaiseki dinners may also be eaten at restaurants, especially high-end ryotei, with many of them located in the Pontocho and Gion areas. A excellent kaiseki lunch typically costs roughly 10,000 yen per person, however prices may range from 30,000 yen to 6,000 yen. Some restaurants deviate from tradition by incorporating components of other cuisines.

Ryori Shojin

Whereas kaiseki sprang from the aristocratic prosperity, shojin ryori arose from the asceticism of Buddhist monks. Buddhist monks had to live without meat or fish since they were forbidden from taking the lives of other living beings. Shojin ryori, which consists entirely of vegetarian foods, may be both flavorful and satisfying. Those who stay at a temple accommodation will be able to enjoy a dinner as part of their stay. Tofu, a Kyoto speciality, is a popular element in shojin ryori. Tofu preparation is so ubiquitous that it is also known as Tofu Ryori ("tofu cuisine"). Yudofu, soft tofu cooked in broth with veggies, is a popular dish offered in tofu restaurants in Kyoto. A Yudofu dinner normally costs between 1500 and 2000 yen, however the price might vary based on the quality of the restaurant. Tofu cuisine is very popular in the Nanzenji and Arashiyama regions.

Ryori Obanzai

Obanzai Ryori is Kyoto's traditional home-style cuisine. It consists of a number of little meals that are typically relatively easy to make. Seasonal local stuff is best suited for the recipes. Despite the fact that the cooking techniques are typically simple, obanzai meals may be made exceedingly rich by chefs who are skilled at bringing out the inherent tastes of the ingredients. Obanzai ryori restaurants may be found all throughout Kyoto. Many of them offer a casual and welcoming ambiance, which mirrors the home cooking approach. A complete lunch will typically cost between 2000 and 3000 yen, however this might vary based on the amount and kind of items ordered.

Kawayuka/Kawadoko

Outside of downtown Kyoto, Kawayuka, or Kawadoko, is the summer tradition of eating on temporary platforms erected over flowing water. Kawayuka, which was created to combat the summer heat, is a terrific opportunity to explore Kyoto cuisine while enjoying the cooling benefits of the flowing water and vibrant summer ambiance. The most well-known location for kawayuka is along the Kamogawa River in downtown Kyoto, particularly at Pontocho. From May through September, eateries on the river's west bank build temporary wooden decks across the canal. Many restaurants provide kaiseki dinners, although other kinds of food are also available. Kibune and Takao in the wooded highlands north of downtown Kyoto are other popular spots to attempt kawayuka, which is known as kawadoko here. The platforms at Kibune, in particular, are erected only millimeters above the river and give virtually total respite from the summer heat. Terrace eating is popular, particularly along the Kamogawa River on weekends and holidays, when prior reservations are required at most river-facing eateries along Pontocho (usually in Japanese by phone).

Photo by RODNAE Productions from Pexels Migraine is a painful disease that causes sensitivity to light and sound, as well as nausea and vomiting. This can have an impact on your quality of life by causing you to miss work, school, and important life events. Some people may experience such severe pain that they must visit the emergency room (ER). In fact, migraine causes approximately 1.2 million ER visits in the United States each year. If you have a migraine diagnosis, you should be aware of any serious symptoms that may necessitate immediate medical attention. Here are some warning signs that you should go to the emergency room. Reasons to seek emergency assistance If you are experiencing new and unusual symptoms, seeking emergency medical attention may be a good option. Another reason is if your regular treatment does not work or worsens your headache. Most people who go to the ER have a new level of pain that is more severe than a previous migraine.

Warning Signs Of A Medical Emergency

Seek medical attention right away if your migraine is accompanied by any of the following symptoms: 1. a headache that appears suddenly or a change in baseline headache 2. stiffness in the neck 3. a high temperature 4. muscle wasting 5. alterations in speech or vision 6. sensation of numbness or tingling 7. convulsions 8. confusion or shifts in perception A migraine headache that appears within seconds, especially if you're over the age of 50, is a sign that you should seek emergency medical attention. A headache and its associated symptoms can sometimes indicate a more serious underlying medical emergency, such as a stroke. Consider taking extra precautions if you have a history of stroke, heart disease, or liver or kidney disease. A new or changing headache could indicate a potentially fatal emergency. Migraine with aura may increase your chances of having a stroke in the future. This type of migraine is distinguished by vision changes or neurological symptoms that occur prior to the headache. If you suffer from migraines with aura on a regular basis, consult your doctor about emergency medical symptoms to be aware of.

Migraine Treatment In The Emergency Room

The primary function of an ER is to evaluate and treat conditions that require immediate attention. If you go to the emergency room for a migraine and have any unusual symptoms, the ER doctor will almost certainly order brain imaging to rule out a stroke or aneurysm. If you are not experiencing any unusual symptoms, you may not require any diagnostic imaging tests. Instead, your ER doctor will inquire about your headache and the medications you are currently taking. If necessary, your ER doctor can prescribe medications to help relieve your migraine until you can see your regular doctor. Headache medications can be administered either intravenously or intramuscularly. These are some examples: 1. antiemetics to help with nausea and pain relief 2. dihydroergotamine, which is used to treat migraines for an extended period of time 3. steroids and nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce inflammation and pain 4. sumatriptan, which relieves migraines quickly 5. Valproic acid is an anti-seizure medication used to treat headaches. An ER doctor may occasionally prescribe you opioids, but this is uncommon. This is due to the possibility of side effects and the risk of dependence. If you're dehydrated, your ER doctor may give you fluids through an IV in addition to pain relievers.

The Main Point

While migraine is a treatable condition, it's critical to recognize warning signs that indicate a trip to the ER. If you have a sudden onset headache with other serious symptoms, you should go to the emergency room. The ER can provide medications to relieve pain temporarily, but you will most likely require a long-term treatment plan. Make an appointment with your regular doctor as soon as possible to go over your treatment plan. You should also bring your discharge papers with you.

Photo by Anna Shvets from Pexels If you're searching for a temporary job, you should know that the compensation for specialized nursing roles is sometimes more than for non-specialists. Specialties are highly sought for, and the greater the compensation, the more difficult it is to get employment in these industries. This post will go through the highest paid states and localities for nurses. A travel caregiver's employment enables her to obtain experience in a new area while earning a respectable wage. She can go to new locations, meet new people, and learn about new cultures. Consider a job in travel nursing if you are a caregiver wishing to get away from the daily grind and visit a new place.

New York City

While most cities are costly and difficult to live in, New York City boasts some of the highest wages in the country. A brief visit there could be enough time to see all this vibrant city has to offer. White Plains has a sophisticated vibe. Visitors may see the Southport Lighthouse, go on sunset sailboat rides, or wander through one of the city's numerous gorgeous parks. Residents of this city may also unwind and enjoy the city's various cultural and recreational possibilities. They may also sample the Sabrosa Sangria and learn about the local vineyards. In addition to the local vineyards, this city has a Sky Zone trampoline park, which is a fantastic way to unwind after a long day at work.

California

San Francisco, with a population of about one million people, is a significant city offering several chances for travel nursing. In comparison to other cities, this city's hospitals have larger geographic zones. Furthermore, the city's population is diversified, as is its healthcare business. As a consequence, these sorts of caretakers are in great demand throughout the city. If you're a caregiver trying to further your career, a position like this in San Francisco would be ideal. San Jose, one of the most popular locations for these sorts of nurses, provides reasonable living as well as strong professional chances. Over the last year, over 12,500 travel caregivers have sought lodging in this city. The city is a terrific area to live and work, and it is one of the best places to work for travel nurses. Really, as long as you don't intend to relocate to Los Angeles.

Finding Opportunities:

Nurses Who Specialize Are Paid More Than Non-specialists

Specialized skills are needed while seeking for these sorts of caregiving employment. Nurses who are certified in cardiac catheterization, oncology, pediatric critical care, or neonatal intensive care receive more money. These occupations are in great demand and pay well. This is due to the fact that these caregivers have specific talents that are difficult to replicate. These nurses usually have specific credentials and expertise, making them an excellent option. In high-paying travel caregiver states, resident nurses (or "RNs") often make at least $1879 per week. RNs specializing in pediatrics, gynecology, or pediatrics earn about $4,500 per week. Because they coordinate care for patients in the womb and throughout the birth process, specialized caregivers earn much more than non-specialists in these jurisdictions.

Specialty Fields With High Demand Are More Difficult To Fill

A crisis is looming in American medicine. The American Nursing Association estimates that there are around 2.7 million vacant nursing posts in the United States. Contracting with medical staffing firms, travel nurses fill nursing shortages in hospitals, clinics, and nursing homes. Many travel caregivers take jobs in outlying locations when caregivers are in limited supply. A hospital in Panguitch, Utah, advertised a nursing position but has got no applicants. Caregiver shortages are not limited to isolated places. According to the National Rural Health Association, nurse shortages are anticipated to worsen as baby boomers age and need specialized care.

Postings With A Quick Response Pay The Most

Historically, the northern and western states paid the most for these sorts of caregivers. California, Massachusetts, Washington, and New York were among the most attractive states for nurses, and they remain among the highest-paying travel nurse states in the US. However, caregiver compensation is often lower in the southern states. However, rapid-response posts with higher compensation are available. The most profitable rapid-response posts are generally short-term and pay well. They are ideal for nurses seeking experience without committing to 13-week assignments. Some of these projects also allow you to go to a new region, which is beneficial if you aren't used to working in new places or aren't used to change in general, which is typical.

Photo by Horizon Content from Pexels The food we consume has a significant impact on how our body's inflammatory system functions. Carbohydrate-rich meals, for example, have been shown to increase the chance of chronic inflammation. Low-carb diets high in omega-3 fatty acids and antioxidants, on the other hand, seem to have the opposite effect. It follows that avoiding meals that raise the possibility of chronic inflammation should be one of our top objectives if we want to remain fit and healthy. Here's a list of the top ten anti-inflammatory foods to include in your diet, as well as why we need them.

What Is the Purpose of Anti-Inflammatory Foods?

To understand why eating anti-inflammatory foods is a good idea, you must first grasp what inflammation is and why it is beneficial. Inflammation is one of the most significant defensive systems in the body. Throughout our lives, we come into touch with organisms and substances that are harmful to our bodies; some of these risks are more severe than others. The body always reacts to them by producing a number of chemicals via a process known as inflammation. Inflammation is therefore an immunological reaction to damage.

Inflammation Acute

Inflammatory reactions are classified into two types. An acute inflammatory response is a brief and localized reaction. This is what happens when we have cuts on our skin. When the body detects a breach in vascular integrity, it sends messages to cells in the surrounding region, causing inflammation. These signals cause the region to enlarge somewhat, allowing repair cells to go to work and healing to occur. Wound healing will be slowed if this reaction is inhibited.

Chronic inflammation

Chronic inflammation, as opposed to acute inflammation, is a broad inflammatory reaction. It occurs over a longer length of time and is typically not noticeable. Chronic inflammation might go undetected for a long time. It has been linked to ailments such as heart disease, stroke, hypertension, and anxiety. Chronic inflammation, according to experts, does not occur in isolation. There seem to be several elements that initiate and even perpetuate it, one of which is our nutrition.

The Top 10 Anti-Inflammatory Foods

Here is a list of ten anti-inflammatory foods that you should eat as frequently as possible.

1. Fish

Fish are an excellent source of protein, which means they are ideal for muscle building. But it isn't all. They also contain a lot of unsaturated fatty acids. Unsaturated fatty acids, in contrast to saturated fats, which promote a buildup of cholesterol on the walls of blood vessels, are beneficial. Unsaturated fats are classified into two types: monounsaturated fats and polyunsaturated fats. Polyunsaturated fats are the kind of fat found in fish. High levels of omega-3 fatty acids, a kind of polyunsaturated fat, have been associated to a decreased risk of mortality. It has also been associated to a lower risk of cardiovascular disease, stroke, and inflammation. Consume fish as often as possible. They're an excellent choice for most types of meals.

2. Shrimps

Another seafood dish. Shrimp are an excellent choice since they are low in calories while providing enough protein, fat, minerals, and vitamins. Shrimp fat contains omega-3 fatty acids, which are polyunsaturated fats with potent anti-inflammatory effects. The vitamins include vitamin B6 and vitamin E, both of which are beneficial to the skin. Shrimps include minerals such as zinc, a vitamin that helps strengthen our immune and gastrointestinal function, and iodine, which is required for the creation of one of the most essential hormones in the body, tyrosine. We are at danger of having thyroid issues if we do not consume this mineral.

3. Nuts

Nuts are an excellent anti-inflammatory meal. They're delicious, and they're low in calories. Polyunsaturated fatty acids, on the other hand, are present. The omega-3 fatty acids found in nuts have been related to the reduction of inflammations that may cause arthritis. They also contain vitamin E, which helps to keep the skin healthy and moisturized. Nuts may also aid with weight reduction because, in addition to vitamins and minerals, the fiber in nuts keeps us satisfied for a long time after we consume them.

4. Apples

Have you ever pondered why the proverb "an apple a day keeps the doctor away" exists? It's because apples are one of the healthiest foods available. A full apple offers almost every ingredient required in a healthy diet, including carbs, vitamins, antioxidants, and fiber. Apples' anti-inflammatory properties stem from their high antioxidant content. Antioxidants are a kind of chemical that works to remove free radicals from the body. Because free radicals are free chemicals that may readily react with other bodily components, they can induce oxidative stress. As a result, removing them is useful in decreasing the risk of heart disease, cancer, and other types of damaging inflammation.

5. Berries

When attempting to take anti-inflammatory meals, a dietician would always advise his clients to stick to fruits. This is excellent advice, since fruits are high in natural antioxidants. Berries taste delicious while also providing vitamins, minerals, and fiber. Vitamin C promotes proper immune system function. Fiber improves the function of our lower gastrointestinal tract (GIT) by making our stools bulkier and easier to pass. Berries have fibers that are soluble in water. They also have an influence on decreasing our blood glucose levels as well as our cholesterol levels. Anthocyanins, a kind of antioxidant present in berries, are highly anti-inflammatory. They help keep cells healthy by removing free radicals.

6. Avocados

Avocados are high in a variety of nutrients. A whole avocado is high in potassium, magnesium, and fiber. Potassium aids in the regulation of bodily activities such as water balance, cell signaling, and muscular contraction and relaxation. Magnesium is required for blood pressure regulation. Avocado fibers help you pass stools more easily. Avocado contains carotenoids, which are effective for lowering cancer risk. They aid in the reduction of oxidative stress by lowering free radical levels in the body. They also prevent new skin cell inflammation. Include avocados in your meals as frequently as possible. Be inventive. They may create a lovely recipe collection.

7. Carrots

Carrots are a kind of root vegetable that contains vitamins, minerals, and fiber. Carrots contain pectin, a fiber that may help reduce blood sugar. This is accomplished by delaying the digestion of sugars and carbohydrates. They also have a reducing influence on your cholesterol levels. Carrots are also high in carotenes. This chemical is converted by our bodies into vitamin A, which is beneficial to our eyes. Without adequate vitamin A, one runs the danger of developing night blindness. Vitamin K, which is also found in carrots, aids with coagulation. Consume carrots as often as possible. Make juice out of them if feasible and enjoy a drink.

8. Almonds

Almonds have a high concentration of beneficial fatty acids, vitamin E, and the chemical manganese. They also have magnesium. Almonds may help keep your blood fatty acid levels stable. Because they do not grow up on the walls of arteries, the beneficial fatty acids included in them minimize your risk of heart disease. Almonds have more calories than other anti-inflammatory meals. This does not imply that they will derail your weight reduction efforts. You'll be OK if you keep to having just enough. A few almonds every now and then are beneficial to your health.

9. Extra Virgin Olive Oil

The Mediterranean Eating is one of the healthiest diet regimens available. If you want to consume only anti-inflammatory foods, you should follow this diet plan. Olive oil includes oleic acid, a monosaturated fatty acid. This fatty acid reduces the risk of chronic inflammation and may reduce the risk of cancer. Olive oils also contain vitamin E, making them beneficial to your skin. You may use olive oil on your skin to keep it glowing in the same way that you would coconut oil.

10. Oranges

Oranges are high in vitamin C, fiber, calcium, and potassium. As previously said, fiber maintains the GI tract healthy while decreasing cholesterol levels in the body. Vitamin C supports immunological function as well as connective tissue and blood vessel integrity. If you don't want to eat entire oranges, you can make your own orange juice. It tastes delicious and is good for you.

Last Thoughts

Anti-inflammatory foods must be our go-to foods since they contain compounds that bind to inflammatory proteins. They are a kind of food that has a high concentration of antioxidants and omega-3 fatty acids, and our body would substantially benefit from them. However, if you have a history of allergic reactions to seafood, you should exercise extra caution. Many individuals are allergic to seafood, such as shrimp and fish, since they contain allergens. This should not deter you, though, since there are eight more anti-inflammatory foods on this list to pick from.

Photo by Karl Solano from Pexels Motivation is difficult when it comes to health practices since we generally follow the route of least resistance, especially when it comes to exercise. Too many people wrongly feel that exercise must be painful in order to be beneficial, which frequently causes them to give up before they ever begin. However, no one has ever regretted exercising or simply going for a short stroll. Here's a simple way for capturing the mood and energy boost that your next exercise has brought for you. If you do this for a few sessions in a row, you may effectively train your brain to associate exercise or physical activity with an instant "reward."

Here's How To Go About It

1. Use your smartphone's "Voice Memos" app. 2. Record a brief statement expressing how you feel physically, psychologically, and/or emotionally just before you begin exercising. 3. Step 2 should be repeated immediately after the workout. 4. Play the recordings from steps 2 and 3 back in order. You will quickly notice the impact of your words as well as the tone and energy or passion in your voice.

A Few Observations

1. If you don't have a smartphone, make a list of the before-and-after remarks on a sticky note or a calendar. This method eliminates the ability to hear your own tone of voice, yet it may still be useful. 2. This is true even if you use the identical terms in both sentences. I had had a customer who was suspicious of this strategy, claiming that just adding more positive phrases would cause the tone to alter. I reminded him that "I feel sluggish" (his "before" comment) should also be his after statement. He was taken aback by how much more vibrant and optimistic his tone sounded in the "after" speech. Take notice of the impact of this action, no matter how little. Too frequently, individuals exercise because they "should," which takes much of the apparent benefit from the good action since the context of a task or obligation removes much of the delight around it. This method alters that.

Why Does This Work?

A significant change in mood serves as the motivation. After a few repetitions and listening to the recordings, you've effectively trained your brain to seek the reward of feeling better after exercise or any physical activity. You've set up a behavioral loop in which you've trained your brain how to boost mood and get a big boost from a single workout session. A single activity that makes you feel better emotionally or cognitively broadens your options and inspires optimism. It also assists you in re-framing exercise and shifting it from a motivating obstacle to a mood-altering opportunity. It's worth mentioning that this method may be used and works just as effectively whether going for a stroll or engaging in any other kind of physical exercise. Incidental physical activity may not be as vigorous as exercise, but it may not seem as intimidating or hard to many individuals. However, utilizing the technique presented here, it may still give a chance to reframe any physical activity (including exercise) in a more positive light.

Select Your Preferred Level of Intensity

Don't worry about how hard you workout if you're just starting out or if you presently despise it and do it reluctantly. One research discovered that participants were happier when they chose their own intensity level rather than following a planned moderate-effort exercise. Some individuals like high-intensity exercise, while others prefer low or moderate intensity exercise. When beginning to exercise or becoming more physically active, it is preferable to utilize an intensity that you find most pleasing, since frequent involvement will likely improve not only your ability for, but also your desire to engage in, exercise at various intensity levels. If you exercise frequently enough to acquire confidence and get the health and fitness advantages of your first favorite intensity, you can eventually perform all intensities. Choose your own intensity rather than the one you "should" do.