by hope | Sep 3, 2021 | Lifestyle
The last few years have been a rollercoaster for the world. Looking more specifically at the work landscape – so much changed almost overnight. Tips for Feeling Zen
Those who were used to being plugged into their laptops 24/7 at a desk become required to work from home. Companies closed and had to let staff go. Food services had to pivot, and that was just the start.
Work for millions of people is something they have to do, not something they love – or want to do.
That sparkled people to discover what they are passionate about and how they can make it happen. More people are switching to freelance or small business owners than ever.
But that comes with its different stressors.
Photo by Boitumelo Phetla on Unsplash
So how can you, whether you are in the office or at home, find your zen?
Start Well
If your mornings are high-speed, messy, and rushed, then your day typically follows that path. It isn’t easy to switch to a different morning routine, but it will give you a huge benefit.
Over the space of a few weeks, start to set your alarm a little bit earlier. Of course, you need to go to bed a little earlier too.
Getting up earlier will give you more time to eat breakfast leisurely, drink tea or coffee, pack bags, or even check emails.
The more relaxed you start the day, the less likely you will be on the back-foot all day.
Gratitude
It might seem impossible to be grateful for a job you dislike, but it is an essential part of feeling that zen.
While the job itself might not bring you joy, the money you get paid probably covers some essential bills.
In a time of uncertainty, having a job that appears secure and comfortable is a blessing.
Think about the time that you have outside of work – what you can do with your time.
Being grateful for what you have is a big deal and will give you a feeling of joy.
Do fun stuff
Outside of work, make time to do some fun stuff. Putting love and energy into the time you spend outside of work will give you more calm and joy to add to your job too.
Look for classes in the area that cover topics that you have always wanted to learn. Go bike riding in the local park—Master the art of illustration.
The world is at your disposal, so begin to recognize and understand you can let loose when you aren’t at work.
Fears
Much of being unhappy in work stems from anxiety and fear. Tackling those fears head-on can give you more control over how you approach your work life.
If it is a manual job, you feel it isn’t safe enough or that the management doesn’t focus on your well-being.
Just remember that you have the power to call a personal injury attorney, to join a union, or search for alternative work – you have options.
It can be beneficial to talk more about any anxiety you have with work with a therapist, a life, or a work coach.
Reframe the faces
If you resent your bosses, co-workers, and subordinates, that will reflect in your work, your demeanor and will likely lead to animosity.
The faces of the people at work aren’t there to upset you or to attack you – they are all there to do a job too.
Working collaboratively, setting the business or daily goals as your own, and work with people not against them will make the workday flow with ease.
Reframe your current feelings for those you work with to people you share some things in common.
Side project
Side projects can be so much fun! Take some time to think about what you want to achieve in life – general goals. It might be that you wish to publish a book, or perhaps you want to own a food truck eventually.
Don’t hold yourself back – dream big.
Then consider what you might need to do to reach those goals. Start small so that it doesn’t cut too much into having time to relax or impact your work.
Doing a side project that makes you happy and gives you joy will make the jobs you don’t want to do so much easier.
And finally, before and after work, even on the busiest of days, take time to take some slow breaths and shake the day off.
The best way to get that calm moment? A Daily Dose of Hope, of course!
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by hope | Aug 26, 2021 | Lifestyle, Mental Health
Meditation is so beneficial for your mental and spiritual health, but many people find it daunting. The idea of sitting quietly and focusing on your breath without any outside distractions can seem quite alien to us because we live in a world that is filled with constant stimulation. Simple Ways To Improve Your Focus And Stop Your Mind Wandering When Meditating
Meditation is a skill that you have to learn, and holding your focus without being distracted can be difficult, which is why many people give up after a few sessions.
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However, there are a few simple ways that you can improve your focus while meditating.
Choose A Focus For Your Meditation
The first thing to consider is what you want your focus to be.
There are lots of different meditation styles, each focusing your attention on something different. You can meditate on the breath, sounds, or even an object like a candle flame. Having a specific aspect of your life to focus on during meditation also gives you more direction. For example, focusing on gratitude is a great way to channel your meditation and see tangible results at the end.
Try CBD Oil
Research has shown that CBD oil can help you stay calm and focused throughout the day. If you suffer from anxiety or hyperactivity, CBD oil could be a good solution for your problems. People often find meditation hard because they cannot quiet their minds, and their anxieties get in the way. But if you use some CBD oil before your session, it can relax your mind and body and help you stay focused a lot better.
Start With Short Sessions
Meditation can be challenging because you are not used to being still and quiet for long periods of time. But when done correctly meditations are a simple way to improve focus and relieve stress.
But as meditation enthusiasts will no doubt tell you, the benefits outweigh the difficulties by far. One of the best things that beginners can do is start with short sessions and slowly build up. Start with five or ten minutes per session before gradually increasing the time.
Another option is to meditate at the same time every day so that it becomes a habit. Once you’re used to meditating, you will often find your mind wandering less and less, making meditation much easier.
Use Guided Meditation Videos
One of the best ways to learn meditation is using guided meditation videos because they do all the hard work.
Many people think that meditation has to be done in silence, but this isn’t true. You can use a guide, and this helps with your focus and also helps your mind relax. If you’re struggling with finding peace to meditate, then guided meditation videos can be a great option for you. You can find loads of great free ones on Youtube, and there are some great apps like Headspace that can help too. And don’t forget on HopeZvara.com we have customized meditations available and ready to download just for you.
Follow these simple steps, and you will see an improvement in your focus when meditating. It might not happen overnight, but if you stick with it, you’ll soon find that the length of time you spend focused during meditation increases, which leads to the benefits.
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by hope | Aug 12, 2021 | Lifestyle
Chronic back pain is among the common ailments experienced by one in every ten Americans. It can be sudden or last months to years. Sometimes, the pain may disappear, bringing you temporary relief, then comes back, causing frustration. Apart from the pain, you may also experience difficulty standing straight and back stiffness. Chronic back pain may result from cleaning the house, extreme workouts, sports injuries, or diseases like arthritis. If you’re dealing with chronic back pain, here are a few things you should do.
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Keep moving
Chronic back pain makes it difficult to stand or move around, but it’s the first thing you should do. If you maintain a sedentary lifestyle, the muscles around your back and the spine become weak. In turn, weak muscles give less support to your spine resulting in long-term pain. Try keeping up with your average level of activity, but don’t strain too much; walk around the block, go to the park with your furry best friend, and use the stairs often.
Sleep better
Sleeping when you’re experiencing back pain can be uncomfortable and difficult, especially when turning. However, if you don’t get adequate sleep, you risk creating a vicious cycle of back pain because it gets worse. Additionally, a poor sleeping position may aggravate your back pain; try sleeping on your side and place a pillow between your knees to relieve the strain on your spine by keeping it in a neutral position. When lying on your back, place the pillow under your knees. Most importantly, remember to sleep on a firm and comfortable mattress.
Good posture
Slumping your back causes a lot of harm to your back because it creates a strain. If you’re already experiencing back pain, this will only make it worse. Suppose you sit for long periods, either while working or studying, avoid slumping over the keyboard. Instead, sit upright, relax your shoulders and ensure your back gains support from the chair’s back. Ensure your feet remain flat on the floor and consider supporting your lower back by placing a rolled towel or pillow between it and the seat.
Seek medical help
Suppose you’ve tried every home remedy to relieve chronic back pain, but nothing seems to work; seek medical attention. Back pain that lasts longer than twelve weeks may signify an underlying problem that needs medical treatment, especially if it prevents you from going about your daily activities or makes you feel numb. Your physician may suggest osteopathy, where an osteopath can perform techniques to restore function and relieve pain by stretching and manipulating joints.
Heat or ice therapy
Regular practice of heat or ice therapy on painful back areas may give you relief or reduce inflammation. Wrap an ice pack with your towel and place it on the painful part of your back for about twenty minutes every day. After a few days, begin heat therapy with a warm pack, heating pad, and warm baths.
Chronic back pain can hinder you from going about your daily routines as usual. While this may be frustrating, there are things you can do to bring relief. Practice moves for back care, and if the pain persists, seek help from your physician.
by hope | Jun 23, 2021 | Lifestyle
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Hair loss affects close to one-third of the world’s population. Many factors trigger hair loss, from hormonal changes to certain medical conditions. Take, for example, baldness, which is very common in men, although some women experience it. It can be a gradual hair loss process but sudden for others, leaving them with patches of baldness on their head. 8 Practical Tips On How To Stop Unwanted Hair Loss
Note that hair loss is a natural process. Therefore, you shouldn’t worry about a few follicles falling off. Fortunately, there are a couple of ways to stop unwanted hair loss.
Consider Using Prescription Medications
There are certain clinically approved medications like finasteride and minoxidil that help with hair loss. Finasteride works by inhibiting dihydrotestosterone (DHT) hormone from causing follicle shrinkage, leading to hair fall out.
Also, it promotes improved hair growth and regrowth. You should start seeing some noticeable hair growth results within three to six weeks of using this medicine.
Apart from finasteride, minoxidil increases blood flow and the fast uptake of nutrients to the hair follicles, thus encouraging hair regrowth.
Increase Your Nutrients Intake
It could be that your sudden hair loss associates with nutritional deficiencies. If that is the case, your hair loss treatments could be as simple as eating foods rich in iron, copper, zinc, and protein might work wonders for you.
Also, vitamin D deficiency could be another reason for your hair loss. In fact, you should consider using multivitamin supplements. However, you need to talk to a physician if you have any other health issues before using supplements.
Many supplements link to hair growth, such as biotin, rich in vitamin H or B7, and Ginseng that contains phytochemicals that promote hair growth. Having a doctor’s prescription on the type of supplement to take helps avoid any allergic reaction.
Better Hair Care
If you’re experiencing hair loss, anti-DHT shampoos are your best option because they help combat it. Hair shampoos with 1-2% ketoconazole ingredient block conversion of testosterone to DHT thus, preventing hair loss.
Also, it would help if you avoided hairstyles that cause a strain on your hair. Importantly, let your hair air dry to eliminate any irritation to the scalp. Please, don’t use heat stylers that lead to damage or breakage of the hair shaft regularly.
Remember, chemical treatments such as hair color or perms cause damages to your hair and scalp. If you must color your hair, choose products that don’t contain peroxide, ammonia, or para-phenylenediamine (PPD).
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Make Use of Laser Comb
Similar to finasteride treatment, laser combs are currently the only FDA-approved way of stopping hair loss. A study that included a couple of men who had patterns of hair fallout showed increased hair growth after several weeks of applying a laser comb across the scalp at least three times a week.
The study didn’t explain how the laser treatment works, but it recommended that using the lasers at lower power has a healing outcome on hair follicles.
You can combine the laser comb with a scalp massage. Massaging your scalp daily for four minutes stimulates blood flow to the head hence increasing hair growth.
Avoid Hot Showers
Hot water tends to strip your hair of essential oils meant to protect it from damage due to dryness and inflammation. Hot water might not link directly to hair loss, but scalp inflammation caused by too much heat leads to miniaturization of the hair follicles and hair thinning.
Alternatively, warm or cold water helps close up your cuticles and pores in the scalp, therefore, sealing in the hair moisture to increase hair growth.
Stay Hydrated, Avoid Alcohol and Smoking
Naturally, the biggest percentage of your body contains water. That goes without saying that the hair shaft, too, requires water for increased hair growth. Taking a minimum of four glasses of water every day keeps the hair follicles hydrated enough for healthy hair growth.
Sadly, your hair loss might be due to excessive alcohol consumption. Reducing or eliminating alcohol intake gives your hair a chance to grow. Like alcohol intake, smoking reduces blood flow to the scalp, leading to decreased hair growth and an increased risk of baldness.
Go for a Transplant
In case you’ve tried all of the above hair loss prevention and treatments, and nothing seems to work yet, a hair transplant might be your best bet. The specialist acquires hair follicles from a donor then grafts them onto your scalp. The hair follicles donated should come from head regions like the back and sides since those areas are DHT-resistant.
There are other new ways of carrying out hair transplants, like using hair stem cells that accelerate hair growth. What makes this method more appealing is the fact that it allows for repeated transplantations if necessary.
De-stress
Once your hair grows back, you should understand how to keep it looking healthy. Stress is a significant contributor to decreased hair growth. De-stressing yourself plays a part in ensuring increased hair growth.
You can fight stress through meditative exercises like yoga and meditation, which help with hormonal balance and stress elimination. They’re also a form of self-care, suitable for your general wellbeing.
You can also engage in active activities like physical exercises every day. These exercises can include walking, swimming, or bike riding for 30 minutes a day.
Conclusion
Hair loss is inevitable at a certain point in your life, especially from pattern baldness. Above are several options to choose from if you’re looking to avoid hair loss or regrow your hair. The effectiveness of each method varies from one person to another. Some see positive results with just a few adjustments like switching to a better diet and so on.
Others might need to go an extra mile, like the use of hair treatment medications. However, no matter the option you choose, always ensure that you practice better hair care to avoid future hair loss.
Additionally, check with a trichologist if you’re planning on trying any hair growth method or supplementation. It’s advisable to visit a dermatologist or trichologist if you have a severe hair fall as well. You might be having a more serious health issue other than hair loss. Don’t ignore any unusual hair loss because you need proper guidance on achieving healthy hair goals.
by Hope Zvara | May 6, 2021 | Mental Health
Take a breath….
Breathing is one of those things we all do, yet we rarely think about it; when a system like the respiratory works without us having to think about it or make it happen, it’s called “involuntary.” The respiratory system has the unique ability to work all on its own without our help, unlike the muscular system, which works voluntarily.
This month is Mental Health Awareness Month and it’s a perfect time to tune in and tap into how powerful our breath actually is.
When we breathe, we get this precious gift called life. We can survive 21 days without food, seven days without water but can only go one to three minutes without oxygen. And at the 60-second mark, brain cells are already dying. Yet after 20 years of teaching yoga to others, there is one thing I have come to find, many do not like to breathe. I would often notice few would appreciate the art of breathing practices (pranayama) in yoga. You could see people start to fidget, become distracted, and even get annoyed at the idea that they weren’t “doing anything” during their yoga class. Yet without the ability to breathe, nothing on the yoga mat would even be possible.
Breathing is a tool. Those that learn to harness the device and tap into its vast abilities to improve, help and even heal the body get to reap the benefits of increased vitality, health, and happiness. But time and time again, I have observed others choose pills, alcohol, and even violence to manage what we all call stress or our emotions rather than tap into this tool we are all born with and have access to us at any given time.
Stress can alter just about any system in the body if we allow it to.
Stress can:
- Raise our blood pressure
- Increase our heart rate
- Increase our body temperature
- Leave us in physical pain
- Can decrease our immune system
- Give us stomach discomfort
- Make it difficult to sleep
- Can affect your libido
- Tense your muscles
- Cause weight gain
- Burden your nervous system
- Leave shallow breathing
When is the last time you felt the effects of any of the above and thought you should practice deep breathing?
When my oldest son was small, and he’d get stressed out, the first thing I would have him do is deep breathing. Three deep breaths, I’d say, and we’d do them together. He’s now nearly a teenager, and I have observed him repeatedly defaulting to deep breathing when he is stressed, angry, frustrated, or can’t sleep. He automatically uses this incredible tool we all walk around with every day but rarely tap use voluntarily.
The average American breathes with less than 18% of their lung capacity. That’s what I like to call clavicle breathing. It’s no wonder we are a stressed-out, upset, unhealthy out of touch society. I say these are the very things I have felt before yoga and learning how to tap into my breathing. And the same things I think when I’m not in my body, using my breathing, and feeling grounded in my skin.
How do we breathe?
The average person takes about ten breaths per minute; that’s an average of 22,000-24,000 breaths per day. That’s a lot of breathing. And when we breathe, we inhale necessary oxygen and exhale carbon dioxide and toxins that our body wants to remove. When we breathe, our lungs expand and take in air, and our diaphragm lowers and expands as well, taking in oxygen to then be distributed out to the millions of cells throughout our body that need that fresh oxygen to live.
Dr. James Hoyt, a pulmonologist, says, “Our respiratory muscles don’t have the luxury of being out of shape.” Yet how many people can say with certainty that they use them, work them, build them like their bicep regularly? There is a saying, “use it or lose it,” and it fits here with our breathing.
A recent study in the Journal of Neurophysiology may support this, revealing that several brain regions linked to emotion, attention, and body awareness are activated when we pay attention to our breath.
And, also nearly every system in the body is connected to our respiratory system or breathing.
- Our metabolism increases when we practice deep breathing.
- Our autonomic nervous system regulates when we deep breathe.
- Our digestion can settle and improve when deep breathing.
- Our muscles relax and get total oxygen, helping them not to cramp.
- Our lymphatic systems become stimulated, hand and hand, with our immune system, both stimulated when we breathe.
- Our body is fully oxygenated when we deep breathe.
And one of our deep breathing’s most impressive features is that it stimulates our vegas nerve.
What is the vagus nerve?
The vagus nerve is the longest of the cranial nerves, extending from the brainstem to the abdomen through multiple organs, including the heart, esophagus, and lungs. It controls the parasympathetic nervous system (PNS), which contains your relaxation response. Most people never breathe deep enough to stimulate this impressive nerve. We need the vagus nerve to be alive and working because the vagus nerve controls your mood, heart rate, digestion, and immune response. Stimulating your vagus nerve can help to regulate many functions in your body.
Vagus nerve stimulation has been linked to treating epilepsy, improving digestive conditions, reducing inflammation, and managing anxiety disorders. The journal Frontiers in Neuroscience reported in 2018 that the poor function of the vagus nerve could lead to mood and anxiety disorders. But most importantly, when you stimulate the vagus nerve, you can reduce anxiety, stress, and mood disorders. All of this can happen when you learn to breathe more deeply and more often.
WAKE UP, PEOPLE! BREATHING IS FREE!!!!!!!!!!!!!!!
Where does your breathing fall?
Clavicle Breathers: Those that breathe only into the upper chest, throat, and shoulders. These breathers often have lifted shoulders and a tense neck.
Chest Breathers: Those that breathe into the center of the chest.
Abdominal Breathers: Those that breathe deep into the belly and feel their lungs and abdomen expand freely.
We have forgotten our unique ability to help and heal ourselves. When you were a baby, no one had to tell you how to breathe, yet there you were, breathing so deeply that your entire torso was expanding and contracting every breath you took. I have listened and watched my children as infants, and now adolescents get upset and even cry only to default to their breathing to calm them down. It’s in you; you have done it; you have just forgotten how to do it.
Deep Abdominal Breathing Technique:
- Sitting tall or lying down comfortably, place one hand on your belly and one hand on your heart/chest.
- Exhale completely through your mouth and hear your breath move out of your body.
- Inhale through your nose and move your breath deeply into your lower hand (belly) and feel it expand. Continue to move your breath up to notice your upper hand (chest) rise.
- Exhale slowly move the air out, feeling your belly collapse and your chest lower (in any order).
- Soften your jaw and relax your body, focus on fully emptying your belly when you exhale and fully expanding when you inhale.
- Work yourself up towards a count of four counts on the inhale and eight on the exhale.
- Repeat this for two to five minutes.
- Anytime your mind wanders, bring it back to your breathing.
- Allow yourself to hear your breath each time you inhale and exhale.
Continue this practice daily in the morning to wake up, when you are feeling stressed, waiting in traffic (minus the hands-on your body), or before you go to sleep to help you relax.
You have tools to help you breathe, relax, fall asleep. The real question is, are you using them?
Deep Abdominal Breathing Benefits:
Various deep abdominal breathing forms have been linked to cardiovascular benefits, including increased blood flow and improved blood pressure. Deep breathing is also a helpful tool for relaxation and sleep. Taking deep breaths can also help you manage stress and improve cognitive function like brain fog and lack of focus and concentration.
If every tool you are reaching for is outside of yourself, let me ask you, have you tried the tools you were born with? The tools you were given and are the very tools that make this life possible? The tool I am talking about is your breathing.
Try This:
For one week, practice deep abdominal breathing at least one time a day. Work to practice it at the same time each day. Set the alarm on your phone or in your calendar and make it a priority. All too often, we say something doesn’t work or help, and we have never really tried it, let alone given it the attention required to see results.
After seven days, come back and let us know how you did. What changed, what you noticed or found.
Now take a deep breath and start living!
Resources:
https://greatergood.berkeley.edu/article/item/what_focusing_on_the_breath_does_to_your_brain
https://www.uchealth.org/today/understanding-breathing-and-the-importance-of-taking-a-deep-breath/
https://www.healthline.com/health/facts-about-stress#25.-Past-experiences-can-cause-stress-later-in-life
https://pubmed.ncbi.nlm.n
https://www.consumerreports.org/mental-health/ways-to-manage-stress/ih.gov/29593576/
