You deserve a good day today – right? Of course you do. You’ve had your ups and downs. Today, however, is going to be your special day. You have to partner with the day. Let’s start off with a wide grin. C’mon make it ear to ear. Turn off the sad, angry music, and the depressing news. Play music that cheers your soul. Put a polka on and dance around the living room. That will get your heart pumping. Look in the mirror and say I love you. Treat yourself to lunch, massage, or new running shoes, perhaps all three. You deserve a good day. Really, you do.
massage
Today’s Health Tip ~ What Causes Muscle Cramps?
Don’t Want Muscle Cramps – What You Can Do
Various factors can contribute to muscle cramps, including launching into an intense exercise regimen without warming up or stretching and then overusing a muscle. Exercise-related muscle cramps are more common than cramps that aren’t related to exercise, says Mark A. W. Andrews, director of physiology at the Lake Erie College of Osteopathic Medicine located on the campus of Seton Hill University in Greensburg, Pennsylvania.
But a lack of muscle use and decreased muscle mass can mean any stress put on the muscle is more likely to result in that muscle cramping. As a result, as people age and muscle and nerve function declines, cramps – including those that aren’t related to exercise – can occur more frequently. Dehydration can increase the chances of cramping as well. Certain conditions like diabetes and thyroid problems, as well as deficiencies in minerals such as potassium, magnesium or calcium can also increase the likelihood of muscle cramps.
Quick Tips to Relive the Cramp
- Stitch the muscle.
- Massage the muscle
- Apply heat
- Hydrate
- Consider supplements (B vitamins, calcium, magnesium)
Today’s Health Tip ~ Practice Self Care
Setting aside time to practice self-care may help reduce your stress levels.
Practical examples include:
- going for a walk outside
- taking a bath
- lighting candles
- reading a good book
- exercising
- preparing a healthy meal
- stretching before bed
- getting a massage
- practicing a hobby
- using a diffuser with calming scents
- practicing yoga
Studies show that people who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout.
Taking time for yourself is essential in order to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.
Self-care doesn’t have to be elaborate or complicated. It simply means tending to your well-being and happiness.
Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:
- lavender
- rose
- vetiver
- bergamot
- Roman chamomile
- neroli
- frankincense
- sandalwood
- ylang-ylang
- orange or orange blossom
- geranium
Using scents to boost your mood is called aromatherapy. Several studies suggest that aromatherapy can decrease anxiety and improve sleep.
