HEALTHY LIVING

6 Wellness Practices For The Millennials

Published

3 months ago

August 17, 2024

Wellness Practices For The Millennials | fab.ng

Wellness has become a significant focus for millennials as they navigate the complexities of modern life. With the pressures of work, social media, and maintaining a work-life balance, this generation is increasingly seeking ways to enhance their well-being. Wellness practices for the millennials are not just about physical health; they encompass mental, emotional, and social well-being.

Here are some wellness practices that are particularly beneficial for millennials.

1. Mindfulness and Meditation

Mindfulness and meditation have gained popularity among millennials as effective tools for managing stress and improving mental clarity. These practices involve focusing on the present moment and cultivating awareness of one’s thoughts and feelings without judgment.

Mindfulness: Mindfulness is the practice of being fully present in the moment. It can be practised anywhere and at any time, whether through mindful breathing, eating, or simply paying attention to your surroundings.

This practice helps reduce stress, improve focus, and enhance emotional resilience.

Meditation: Meditation is a more structured form of mindfulness that often involves sitting quietly and focusing on your breath, a mantra, or an object.

Regular meditation has been shown to reduce anxiety, improve concentration, and promote a sense of inner peace. Apps like Headspace and Calm offer guided meditations that are particularly popular among millennials.

2. Physical Activity and Exercise

Regular physical activity is essential for maintaining overall wellness. For millennials, exercise is not just about staying fit; it’s also a way to relieve stress, boost mood, and build community.

Yoga and Pilates: Yoga and Pilates are popular among millennials for their dual benefits of physical fitness and mental relaxation. These practices improve flexibility, strength, and posture while also reducing stress and promoting mindfulness.

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Many millennials appreciate the holistic approach of these exercises, which combine physical movement with breath control and mental focus.

Group Workouts: Millennials often seek out group fitness classes as a way to stay motivated and build social connections.

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Whether it’s spinning, HIIT (High-Intensity Interval Training), or dance classes, group workouts offer a sense of community and camaraderie that makes exercise more enjoyable.

Outdoor Activities: Outdoor activities like hiking, biking, and running are also popular among millennials. These activities provide not only physical exercise but also an opportunity to connect with nature, which has been shown to reduce stress and improve mental well-being.

3. Balanced Nutrition

Maintaining a balanced diet is a crucial aspect of wellness. Millennials are increasingly focused on nutrition, with many prioritizing whole, plant-based foods and seeking out healthier alternatives.

Plant-Based Diets: Many millennials are adopting plant-based diets, whether vegetarian, vegan, or simply reducing meat consumption. This shift is often motivated by health reasons, environmental concerns, and ethical considerations.

Plant-based diets are rich in fruits, vegetables, whole grains, and legumes, providing essential nutrients and promoting overall health.

Mindful Eating: Mindful eating involves paying full attention to the eating experience, savouring each bite, and listening to your body’s hunger and fullness cues. This practice helps prevent overeating, improves digestion, and fosters a healthier relationship with food.

Meal Prep: Meal prepping is another wellness trend among millennials. By preparing meals in advance, they can ensure they have healthy options readily available, saving time and reducing the temptation to eat out or rely on processed foods.

Meal prep also allows for better portion control and helps in maintaining a balanced diet.

4. Mental Health and Emotional Well-Being

Mental health is a critical component of wellness, and millennials are increasingly recognizing the importance of taking care of their emotional well-being. This generation is more open to discussing mental health issues and seeking help when needed.

Therapy and Counseling: Millennials are more likely than previous generations to seek therapy or counselling as a way to manage stress, anxiety, and depression.

Therapy provides a safe space to explore emotions, develop coping strategies, and work through personal challenges.

Journaling: Journaling is a simple yet powerful tool for mental health. Writing down thoughts and feelings can help millennials process emotions, reduce stress, and gain clarity on their experiences.

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It’s also a useful way to track personal growth and reflect on life goals.

Digital Detox: With the constant presence of smartphones and social media, many millennials are recognizing the need for a digital detox.

Taking regular breaks from screens helps reduce stress, improve sleep quality, and promote more meaningful face-to-face interactions. Setting boundaries around screen time and social media use is an important part of maintaining mental health.

5. Social Connections and Community

Social connections are vital for overall well-being, and millennials are finding new ways to build and maintain relationships in a fast-paced, digital world.

Community Involvement: Many millennials are seeking out community involvement as a way to connect with others and give back.

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Whether through volunteering, joining local clubs, or participating in social causes, these activities help build a sense of belonging and purpose.

Quality Over Quantity: Millennials are prioritizing quality over quantity in their relationships. They value deep, meaningful connections with a few close friends or family members rather than maintaining a large network of acquaintances.

This focus on authentic relationships contributes to emotional well-being and a stronger support system.

Virtual Communities: In the age of technology, virtual communities have become an important aspect of social wellness for millennials.

Online groups, forums, and social media platforms allow them to connect with like-minded individuals, share experiences, and find support, even when physical connections are limited.

6. Sleep and Rest

Adequate sleep is fundamental to wellness, yet many millennials struggle with getting enough rest due to busy schedules, stress, and the pervasive use of technology.

Sleep Hygiene: Good sleep hygiene involves creating a sleep-friendly environment and establishing a consistent bedtime routine. This includes keeping the bedroom cool and dark, avoiding screens before bed, and sticking to a regular sleep schedule.

Prioritizing sleep helps improve mental clarity, mood, and overall health.

Napping: Short naps can be a beneficial way to recharge during the day, especially for millennials who are juggling multiple responsibilities. A 20-30-minute nap can improve focus and productivity without interfering with nighttime sleep.

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Wellness practices for millennials are about finding balance in a fast-paced, often stressful world. By embracing mindfulness, staying active, eating well, taking care of mental health, fostering social connections, and prioritizing rest, millennials can enhance their overall well-being.

These practices not only contribute to physical health but also support emotional and social wellness, helping millennials lead healthier, more fulfilling lives.

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HEALTHY LIVING

5 Health Problems That Can Develop From Crying

Published

1 week ago

November 16, 2024

Adaeze Okechi

Health Problems Caused By Crying | fab.ng

Crying acts as a natural way to release emotions and can help relieve stress in difficult moments. However, health problems can arise and they can be caused by crying too often or too intensely.

Health problems caused by crying can arise, especially when linked to extreme emotions like grief, anxiety, or prolonged sadness. For instance, frequent crying may result in headaches, swollen eyes, or even chest discomfort due to increased stress.

Moreover, health problems caused by crying can include shortness of breath or heart palpitations, especially if crying episodes are intense. Individuals who cry excessively might also experience exacerbation of mental health conditions like depression.

Understanding these health problems caused by crying is crucial, as it helps people take the necessary steps to manage their emotional health effectively.

1. Headaches and Migraines

One of the most common physical effects of crying is a headache. The act of crying can cause muscle tension in the neck, shoulders, and scalp, leading to headaches or even migraines.

When you cry, your body releases a surge of stress hormones like cortisol, which can cause blood vessels in the brain to expand and trigger pain.

Frequent crying, especially if it’s intense, can worsen this pain, leaving you feeling drained and exhausted afterwards. For people already prone to migraines, crying can act as a trigger, making these episodes more frequent.

2. Puffy and Swollen Eyes

Crying often leads to swollen, red, and puffy eyes. This happens because tears contain salt, which can irritate the sensitive tissues around the eyes.

Additionally, the increased blood flow to the area during intense crying can cause fluid to accumulate, leading to puffiness.

If someone cries frequently, this can become more than just a temporary cosmetic issue—it can cause persistent irritation and swelling, particularly if they rub their eyes often during crying episodes.

3. Difficulty Breathing and Hyperventilation

During an intense crying spell, some people might experience shortness of breath or even hyperventilation. This occurs because crying affects your breathing pattern, causing rapid, shallow breaths.

When you hyperventilate, you expel too much carbon dioxide, which can lead to dizziness, light-headedness, or even fainting. For those with pre-existing respiratory conditions like asthma, crying episodes can exacerbate symptoms, making it harder to catch their breath.

4. Chest Pain and Heart Palpitations

Strong emotions, especially those tied to crying, can put a significant strain on your cardiovascular system. Crying intensely can lead to chest tightness and palpitations because it activates the body’s stress response.

The surge of adrenaline and other stress hormones can make your heart rate increase, which can feel like a racing heart or chest discomfort.

While occasional crying-induced chest pain may not be harmful, if it occurs frequently, it could indicate deeper emotional or cardiovascular issues that may require medical attention.

5. Exacerbation of Mental Health Conditions

While crying can sometimes be a healthy emotional release, crying excessively might indicate deeper mental health concerns like anxiety or depression.

Chronic crying can worsen feelings of hopelessness or sadness, creating a cycle that affects mental well-being. According to research, while some people may feel relief after crying, others may not, especially if they are already struggling with depression.

This emotional toll can manifest physically, causing fatigue, body aches, and a weakened immune system due to prolonged stress.

Coping Strategies for Managing Excessive Crying

If you find yourself crying frequently, there are ways to manage it. Mindful breathing techniques, physical exercise, and speaking to a mental health professional can help reduce the frequency of emotional outbursts.

It’s also essential to recognize that crying may be a sign of underlying health conditions, particularly if it begins to interfere with your daily life.

While crying is a normal and often healthy emotional release, understanding its physical and emotional effects can help you manage your well-being more effectively. If crying episodes become overwhelming, consider seeking support from healthcare professionals.

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HEALTHY LIVING

12 Daily Habits That Cause Mouth Odour Even After Brushing

Published

3 weeks ago

November 2, 2024

Adaeze Okechi

Habits That Cause Mouth Odour Even After Brushing | fab.ng

Bad breath can be frustrating, especially if it lingers even after brushing. Certain habits that cause mouth odour even after brushing are often overlooked but can significantly impact oral health.

For example, skipping flossing allows food particles and bacteria to build up between teeth, leading to unpleasant odours.

Additionally, dehydration causes a dry mouth, reducing saliva production, which typically helps wash away odour-causing bacteria.

Consuming strong-smelling foods like garlic and onions can also lead to mouth odour, even after brushing, as these scents linger and are absorbed into the bloodstream.

Smoking or using tobacco is another major contributor, coating the mouth with lingering smells that brushing alone can’t remove.

Regularly addressing these habits that cause mouth odour even after brushing can improve breath freshness and overall oral health.

Proper hydration, a full oral hygiene routine, and avoiding certain foods can make all the difference.

Poor Oral Hygiene:

1. Neglecting Tongue Cleaning: The tongue harbours bacteria, which can cause significant bad breath. Using a tongue scraper daily can effectively remove these bacteria and freshen your breath.

2. Skipping Flossing: Flossing removes food particles and plaque from between your teeth, areas that your toothbrush can’t reach. These trapped particles can lead to bacterial growth and bad breath.

3. Relying Solely on Mouthwash: While mouthwash can temporarily mask bad breath, it doesn’t address the underlying issue. Brushing your teeth twice a day with fluoride toothpaste is essential for removing plaque and bacteria.

4. Dehydration: Saliva helps wash away food particles and bacteria, keeping your mouth fresh. Drinking plenty of water throughout the day can help maintain adequate saliva production.

Underlying Health Conditions:

5. Dry Mouth: Dry mouth, or xerostomia, can lead to bad breath as saliva helps to wash away bacteria. Certain medications, medical conditions, and habits like mouth breathing can contribute to dry mouth.

6. Gum Disease: Gum disease, characterized by inflammation and infection of the gums, can cause persistent bad breath. Regular dental check-ups and proper oral hygiene are crucial for preventing gum disease.

7. Sinus Infections: Sinus infections can lead to postnasal drip, which can cause bad breath. Treatment of underlying sinus infections is essential for improving breath odour.

8. Gastrointestinal Issues: Certain digestive disorders, such as acid reflux and irritable bowel syndrome, can cause bad breath. Treating these underlying conditions can help alleviate bad breath.

Lifestyle Factors:

9. Diet: Consuming strong-smelling foods like garlic, onions, and spicy foods can contribute to temporary bad breath. Additionally, a diet high in sugar can feed bacteria, leading to increased bad breath.

10. Smoking and Tobacco Use: Smoking and tobacco use can significantly worsen bad breath. These habits can irritate the mouth and throat, leading to dry mouth and increased bacterial growth.

11. Certain Medications: Some medications can cause dry mouth as a side effect, contributing to bad breath. Consult with your doctor to discuss potential alternatives or strategies to manage dry mouth.

12. Stress and Anxiety: Stress and anxiety can lead to increased saliva production, which can sometimes cause bad breath. Practising relaxation techniques and stress management strategies can help alleviate this issue.

To maintain fresh breath, it’s essential to practice good oral hygiene, stay hydrated, and address any underlying health conditions. Regular dental check-ups are also crucial for identifying and treating potential causes of bad breath.

Here are some additional tips for maintaining fresh breath:

Avoid excessive alcohol consumption: Alcohol can dehydrate the mouth and contribute to bad breath.
Limit sugary drinks: Sugary drinks can feed bacteria, leading to increased bad breath.
Chew sugar-free gum: Chewing sugar-free gum can stimulate saliva production and help to wash away food particles and bacteria.
Use a mouthwash with antibacterial properties: A mouthwash with antibacterial properties can help kill bacteria and freshen your breath.
Consider using a dental rinse: A dental rinse can help remove plaque and bacteria from hard-to-reach areas of the mouth.

If you are concerned about bad breath, it is important to see your dentist or doctor to rule out any underlying medical conditions.

Get more health tips here.

HEALTHY LIVING

Do Bras Really Keep Breasts From Sagging? Check This Out!

Published

4 weeks ago

October 26, 2024

Adaeze Okechi

Do Bras Keep Breasts From Sagging? | fab.ng

One common insecurity many women face is having saggy breasts. This often leads to the question: Do bras keep breasts from sagging? Many turn to bras, especially tight or constricting ones, in hopes that they can prevent or reverse sagging. This has sparked widespread curiosity about whether bras can truly offer such support.

Over the years, different speculations have emerged about the effectiveness of bras in keeping breasts firm. People frequently ask, do bras keep breasts from sagging, and if so, to what extent? Some believe bras can prevent sagging, while others argue that they have little impact.

In this article, we’ll explore the truth behind these claims and provide a clear understanding of the role bras may or may not play in preventing saggy breasts.

Why do breasts sag?

Breast sagging, also known as breast ptosis, is influenced by a variety of factors. These include genetics, age, breast size, pregnancy, breastfeeding, weight fluctuations, and even the constant pull of gravity over time. Each of these elements plays a role in how the breasts change shape and firmness.

Breasts are composed of dense glandular tissue and Cooper’s ligaments, which are connective tissues that help attach the breasts to the chest wall. The firmness and shape of the breasts largely depend on the strength and elasticity of these ligaments.

As women age, the body undergoes natural changes, one of which involves glandular tissue gradually being replaced by fat. This shift, combined with the stretching of the suspensory ligaments, can lead to sagging over time.

This brings up the popular question again: Do bras keep breasts from sagging? Some believe that wearing a bra offers support that could counteract these changes, but the science is not definitive.

Since internal tissue changes are the primary cause of sagging, it’s essential to recognize the limits of what bras can achieve in maintaining long-term breast firmness. While bras offer external support, they cannot prevent the natural changes that occur within the breast tissue over time.

Understanding the natural anatomy and the external factors that contribute to sagging helps clarify whether or not bras can effectively prevent this condition. So, do bras keep breasts from sagging? We’ll explore this question further in light of what really happens inside the breast tissue.

Does wearing bras keep breasts from sagging?

Wearing a bra actively helps prevent long-term sagging, particularly for women with C-cup sizes and above. The additional support that bras provide can reduce strain on the breast tissues, which may help in maintaining a firmer appearance over time.

Going braless consistently, however, can eventually lead to sagging due to the stretching of Cooper’s ligaments. These ligaments, which hold up the breasts, can be influenced by regular bra usage, making bras an important factor in supporting breast tissue.

Joanna Wakefield-Scurr, who heads a research group on breast health, pointed out that bras may aid in maintaining the breast’s shape by lifting it, rather than causing it to sag. Her research suggests that ‘bras keep breasts from sagging’ is a valid statement, especially when considering the benefits of added support.

Much like how restrictive clothing such as corsets or certain types of shoes can alter the body’s anatomy, bras can influence the long-term appearance of the breasts by providing necessary support.

Additionally, evidence from populations where women have never worn bras shows that their breasts often sag and elongate. This observation suggests that insufficient support for the breast’s skin tissues can lead to stretching. Further, it reinforces the idea behind the ‘Do bras keep breasts from sagging’ question.

Other Benefits of Wearing Bras

For women who lead active lifestyles, such as walking, hiking, or working out, wearing a compression-fit sports bra plays a crucial role in maintaining good posture and preventing back strain. Without this essential support, the repetitive motion and impact can negatively affect the spine and muscles.

Wearing a bra also provides relief from physical discomfort for women with larger breasts, who often experience neck and back stiffness due to the added weight. A well-fitted, supportive bra can alleviate this strain. Also, it can offer better comfort throughout the day.

Additionally, supportive bras are important for maintaining breast health. However, bras must fit properly; overly tight bras can cause circulation issues and even lead to cardiovascular problems if worn regularly.

While bras provide many benefits, it’s important to remember that, over time, nature will take its course, and breasts will naturally sag regardless of their shape or size.

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