Breathwork is an intentional breathing practice that helps calm the nervous system, release emotional tension, and bring the mind back to the present. While it may seem simple, the science behind breathwork shows it can profoundly support recovery from stress and trauma.

Let’s explore how breathwork works, why it helps with emotional release, and how you can safely practice it in daily life

What Is Breathwork?

Breathwork refers to conscious breathing techniques that involve altering the rhythm, depth, or pattern of your breath. These practices can be gentle and grounding or intense and transformative.

Some of the most common styles include:

• Diaphragmatic breathing (deep belly breathing)
• Box breathing (inhale-hold-exhale-hold)
• Holotropic or conscious connected breathing
• 4-7-8 breath for calming the mind
• Alternate nostril breathing (Nadi Shodhana)
• Buteyko Method

Each method has different effects, but all share the goal of regulating the nervous system and improving emotional health.

How Breathwork Helps with Stress

When we’re stressed, our body enters fight-or-flight mode, releasing cortisol and increasing heart rate. Over time, chronic stress can lead to anxiety, insomnia, fatigue, and burnout.

Breathwork counters this response by activating the parasympathetic nervous system, also called the “rest-and-digest” system. It tells the brain, “You are safe.”

A 2017 study published in Frontiers in Psychology showed that slow, deep breathing significantly reduced levels of stress, lowered blood pressure, and improved mood in participants 1.

Key benefits include:

• Slower heart rate
• Lower blood pressure
• Better sleep quality
• Clearer thinking
• More emotional resilience.
  

With regular practice, breathwork helps reset the body’s response to stress and restore a sense of inner calm.

The Link Between Breathwork and Trauma Healing

Trauma lives in the body. When we experience something overwhelming—whether a single event or ongoing stress—our nervous system can get stuck in survival mode. This leads to symptoms like:

• Hypervigilance
• Anxiety
• Emotional numbness
• Flashbacks
• Chronic muscle tension.
  

Breathwork can help release trauma stored in the body by creating safety, increasing awareness, and giving space for old emotions to surface and move through.

According to trauma expert Dr. Bessel van der Kolk, “The body keeps the score.” Healing trauma often requires body-based approaches that help restore a sense of control and safety in the body 2.

Breathwork offers this gentle access. It invites us to reconnect with parts of ourselves we may have shut down

Research Supporting Breathwork and Emotional Release

1. Reduces Anxiety and PTSD Symptoms

A 2018 study in The Journal of Traumatic Stress found that veterans who practiced sudarshan kriya yoga, a structured breathwork technique, experienced significant reductions in PTSD symptoms, anxiety, and insomnia 3.

2. Balances Brain Chemistry

Breathwork increases oxygen flow to the brain, enhances clarity, and stimulates the release of feel-good hormones like serotonin and endorphins.

A 2020 study published in Cell Reports showed that specific breath rhythms influence neuronal oscillations linked to emotional control and memory 4.

3. Improves Emotional Awareness

As breath slows, so does the mind. This shift increases interoception—our awareness of inner sensations. It helps people recognize and respond to their emotions instead of suppressing them.

Types of Breathwork for Stress and Trauma Release

1. Diaphragmatic Breathing (Belly Breathing)

This is one of the most effective ways to calm the nervous system.

How to practice:

• Sit or lie down comfortably
• Place one hand on your chest, one on your belly
• Inhale deeply through your nose, letting the belly expand
• Exhale slowly through your mouth
• Repeat for 5–10 minutes

Best for: Daily stress, anxiety, grounding

2. Box Breathing (Used by Navy SEALs)

Box breathing improves focus and reduces anxiety in high-stress moments.

How to practice:

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts
• Repeat for several minutes

Best for: Anxiety, focus, performance stress

3. Conscious Connected Breath (Circular Breathing)

This deeper technique can bring emotional release and insights. It’s often practiced with a guide.

How to practice:

• Lie down with eyes closed
• Breathe continuously without pauses between inhale and exhale
• Use open-mouth breathing or nose-only (depending on style)
• Continue for 20–30 minutes (guided is safest)

Best for: Releasing trauma, deep emotional work

Tips for Safe Breathwork Practice

While breathwork is generally safe, those with trauma or anxiety should begin gently. Intense techniques may release suppressed emotions.

Start Slow

Begin with 5–10 minutes of simple breath awareness or belly breathing. Let your body and mind adjust.

Practice in a Safe Space

Choose a quiet environment where you feel supported. Sit or lie down comfortably.

Pay Attention to Your Body

If you feel dizzy, lightheaded, or overwhelmed, return to normal breathing. Take a break.

Work With a Practitioner

Trauma-informed breathwork coaches can provide support, guidance, and a safe container for emotional release.

When Breathwork Isn’t Enough

Breathwork is powerful, but it’s not a replacement for professional care. If you live with severe trauma, PTSD, or panic disorders, it’s important to work with a licensed therapist.

Use breathwork as a supportive tool, not the only solution.

Final Thoughts

In a fast-paced world, your breath remains a quiet anchor—a way back to your body, your emotions, and your peace. Breathwork teaches us that healing doesn’t have to be complex. Sometimes, the most powerful medicine is already inside us.

With regular practice, breathwork helps calm the mind, release emotional blocks, and restore a sense of wholeness. It reminds us that we are resilient, even when life feels overwhelming.

So take a deep breath. Begin there. That one conscious breath could be your first step toward healing.

References

1. Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353  
2. Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking Press.  
3. Seppälä, E. M., Nitschke, J. B., Tudorascu, D. L., et al. (2014). Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: A randomized controlled longitudinal study. Journal of Traumatic Stress, 27(4), 397–405. https://doi.org/10.1002/jts.21936  
4. Herrero, J. L., et al. (2020). Breathing above the brainstem: Volitional control and attentional modulation in humans. Cell Reports, 31(5), 107484. https://doi.org/10.1016/j.celrep.2020.107484

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However, certain problems are likely to emerge during a journey, and one of the most common issues is travel-related diseases.

What are travel-related diseases? What are the common travel-related illnesses, and how can you prevent them? We will discuss these shortly; make sure you learn something beneficial today.

Travel Related Diseases

Travel-related diseases are certain diseases that are most likely to affect travelers because of their travel. This includes diseases that occur both during the journey and in the course of their stay.

By the way, there is a branch of medicine called travel medicine or emporiatrics, which deals with the prevention and management of travel-related diseases among international travelers.

11 Most Common Travel Related Illnesses And How To Prevent Them

Below are eleven of the most common travel-related illnesses that occur worldwide, as well as some tips on how to avoid them.

1. Traveler’s diarrhea

This is, without doubt, the most common travel-related illness around. Many travelers that are traveling to developing countries usually have these diseases.

Traveler’s diarrhea is an illness that affects the digestive system, which causes loose stools and abdominal cramps.

It is caused by consuming contaminated food or water during the course of a trip. Symptoms include dehydration bloating, frequent watery stooling, and vomiting.

How to prevent traveler’s diarrhea:

• Use a hand sanitizer to wash your hands at all times.
• Drink water from packaged water bottles. Or boil water for drinking and even brushing your teeth.
• Wash and properly cook all food items thoroughly.

2. Dengue Fever

Dengue fever is a mosquito-borne infection that is common among travelers going to India, Southeast Asia, and Africa. It is caused by mosquito bites, and symptoms include nose bleeding, fever headache.

There is no vaccine available for dengue fever, so prevention is making use of insect repellent, mosquito nets, and covering up while sleeping.

3. Typhoid

Typhoid is a common travel-related illness that occurs mainly in India and South Asia.

It is also caused by eating or drinking contaminated foods or water.

The symptoms of typhoid include fever, stomach pain, headache, diarrhea or constipation, cough, and loss of appetite, rashes, and weakness.

This disease can be prevented mainly by getting a typhoid vaccine before traveling. 

Travelers who eat foods or drink beverages contaminated with these bacteria can then get sick.

4. Measles

Measles is a highly contagious disease characterized by redness and itching of the skin. The disease can be easily spread through contact with mucous or saliva from an infected person.

If you are traveling abroad with your child, especially infants from 6 to 11 months old, they need 1 dose of measles vaccine before traveling.

However, children 12 months and older ought to receive 2 doses before travel. Nonetheless, you should always consult a pediatrician before travelling to make sure your children are protected.

5. Tuberculosis

Tuberculosis is a common travel-related illness present mainly among travelers in Asia, Sub-Saharan Africa, and South and Central America.

Tuberculosis is also easily contracted through coughing, sneezing, and even speaking. It attacks the respiratory system and has symptoms that include persistent coughing, loss of appetite, coughing out blood, fever, and nighttime sweating.

The major prevention tip is to get vaccinated with the BCG vaccine.

6. Skin disorders

Skin disorders like sunburn, rashes, and skin cracking due to exposure to heat, humidity, or insect bites are problems for travelers. Traveling to the tropics in Africa or cold places like Russia can cause skin disorders among travelers due to the weather.

Although they may not be all that serious, they can cause great discomfort and ruin your trip.

Protect your skin from harsh weather by following the necessary health tips to prevent sunburn.

7. Air travel disorders

These are diseases that are associated with air travel, and they include jet lag, ear disorders due to cabin pressure changes, and thrombophlebitis, which is blood clots in the legs.

People with certain health risks should avoid air travel:

– Coronary artery bypass

– Myocardial infarction

– Hypertension

– Seizures etc.

To prevent thrombophlebitis, walking and proper hydration is required to avoid this problem, especially after prolonged sitting. One way to ensure you are sufficiently hydrated before travel is a Myers Cocktail in Albuquerque. This immune-boosting blend of vitamins and nutrients is combined with hydrating IV fluids, ensuring your body is fueled for travel.

8. Malaria

Malaria is arguably one of the most popular travel-related diseases. It is common in Africa, Central and South America, and The Caribbean.

Like other insect-borne diseases, malaria is caused by the female anopheles mosquito, which symptoms manifest after about 3 weeks. Symptoms include nausea, weakness, and fever.

It can be prevented by taking an antimalarial drug before embarking on the journey or taking the necessary precautions discussed under dengue fever.

9. Norovirus infection

This disease is popularly known as the vomiting bug in the UK. It is a major cause of viral gastroenteritis and also a common travel-related disease.

It is transmitted by contact with foods and water that have the virus present in them. Symptoms include nausea, vomiting, diarrhea, and loss of taste.

How to prevent it

Hand washing with soap and water can help reduce the transmission of the virus. Also, sanitizers (with alcohol above 60%) are effective and should be used regularly.

10. Influenza

Influenza infection during travel is a common phenomenon. Standing in close proximity with infected persons could expose you to such flu.

CDC recommends that everyone six months and older get a flu vaccine yearly. Everyone 6 months and older should get a flu vaccine yearly,

11. COVID-19

Since it emerged in late 2019, coronavirus has been a mainstay and massively affected travels. COVID-19 is deadly, highly contagious disease that is likely to spread whenever you travel.

You can prevent COVID-19 by wearing a nose mask, avoid touching your face, and washing your hands with soap. In addition, getting a COVID vaccine can help you stay safe while you travel.

Bottom Line

To ensure that you have an enjoyable trip, it is important to know the most common travel related illnesses as well as how to prevent them.

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Time is something that almost every human being has a had a problem handling because it waits for nobody.

Apart from the fact that it doesn’t wait for you, it also flies very fast. So you can see why many people struggle with keeping to time.

Effectively managing your time is very important, because good time management is the key to accomplishing simple daily activities to difficult and longer ones.

There are so many tips offered to deal with bad time management, such as to avoid procrastinating and start prioritizing.

Those tips are very good. However, the most important way to effectively manage your time is by making healthy choices.

Your health is very important in everything you do, that’ why today you’ll learn the health tips for effective time management.

These health tips are scientifically shown to improve your body and time management skills, stay tuned.

How do you know if you are not managing your time well?

Just like diagnosing an illness, you, first of all, understand the symptoms before giving out the treatment.

What are the signs that show that you do manage your time appropriately?

1) Are you always arriving late for any event, no matter how important it is?

2) Do you wake up late and disgruntled?

3) Do you not keep to deadlines, including those you personally set?

4) Do you always forget or find it difficult to hand in reports on time?

Suppose you answered ‘yes’ to 3 or more of the above questions then you really these tips. Remember we’ll look at it from the ‘health angle’. What are the health tips that can help you keep to time? Find out.

10 Health Tips For Effective Time Management

1. Sleep correctly

Generally, early to bed, early to rise is the best way to manage your time but proper and apposite sleep is much more potent.

Sleeping on time is very good; however, following the right sleep pattern is how you effectively manage your time.

A healthy body requires quality sleep to function adequately.

Note that it’s ‘quality’ not ‘quantity’, you don’t need to sleep more, in fact too much sleep will make you manage time poorly.

Don’t treat sleep like a luxury, but instead a necessity. You need to sleep correctly, as an adult 7 hours of quality sleep will do.

Proper sleep will help you remember things better and increase your performance level in every activity. This means better time management and improved mental health.

2. Spend less time on electronic gadgets

We live in a world where everyone can’t do without there smartphone or any other electronic gadgets.

Too much use of gadgets can affect our brain and our sleep. Most of the people who forget things easily or do not keep to deadlines are those who use electronic gadgets to a fault.

Reducing the time you spend on your TV, laptop, and smartphone can help you stay healthy and keep to time. Find out some health tips to follow if you use your smartphone excessively.

How can you do this? Understandably, it may seem difficult, but curbing your screentime can help you keep to time and achieve your simple daily tasks.

If you have an event to attend or work to do, try this. One hour before you , no TV. Just finish all technology-related activity one hour before bedtime.

3. Get out of bed immediately after waking

This is a health tip that very few people know. Do you know that people who stay in bed for long after waking up are 80% likely to go late to anywhere?

This is something that everyone is guilty of, after waking up, you are still in bed, lying down.

You should get up immediately you wake because it puts in the right frame of mind to go early and avoid procrastinating, hope you understand.

4. Make exercising a habit

Exercise is good for a healthy lifestyle. A person that makes fitness and exercise a priority will keep to time better than someone who doesn’t.

Exercising is important in time management because it helps you both physically and mentally.

Physically, by keeping your body strong and mobile, you can keep to time even when you feel tired. Mentally, by clearing your mind and helping you overcome mental distraction.

Also, practice yoga and deep breathing exercises to improve your mental health.

5. Eat the right food at the right time

Ineffective time management much depends on what we eat and when we eat. You don’t eat very heavy food the night before attending an early event.

If you even what to eat something heavy, it should be eaten 2 to 3 hours before bedtime. Additionally, maintaining a healthy diet is also essential.

Health Tips For Time Management 

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If the anxiety and worry are not controlled, it can lead to a severe mental issue that can impair the child’s academic performance in the new session.

To ensure the child is well-balanced in school, here are some mental health tips for returning to school, for parents, that can help the child navigate this transition and prioritize their mental well-being, which can positively impact academic performance.

8 Mental Health Tips For Returning To School

This article was written with from the perspective of parents who want to help their children’s mental health as they prepare to return to school. So below are some of the mental health tips for returning to school for parents:

1. Manage expectations

One of the mental health tips for returning to school is to manage expectations and set realistic goals.

Remind them that it’s okay if things don’t go perfectly, and they should always be kind and patient with themselves.

A child who didn’t attain her expected grade last session may want to attain it in this new season, which can cause some form of anxiety that can further cause them to go down academically if not taken care of. Always remind them that it is okay if they do not meet the expected goal.

2. Stay organized

The child is usually free to play and sleep well during the holidays, and returning to school means adjusting to a new colander, and this, at first, can cause a lot of stress trying to adjust.

Use planners, calendars, or digital tools for your child or teen to keep track of assignments, exams, and deadlines.

Being organized can alleviate stress and prevent last-minute rushes, which might produce anxiety and sadness. You can also teach the child how to use the various digital tools, planners, or calendars to stay organized independently.

3. Foster supportive friendships at schools

Supportive friendships play a positive role in boosting your child’s mental health.

Encourage your child to make new friends; they can start by saying hello to at least one student in the school daily.

Also, teach them to accept rejection because not everybody they want to be friends with will be willing to make friends with them.

In choosing friends, help your child or teen to understand that a few deep friendships are worth more than a million surface friends.

This will keep them balanced as they try to make new friends without developing the feeling of inferiority complex.

4. Encourage open communication

Encourage your child to express their feelings about returning to school. Create an open, non-judgmental space for them to share their worries and excitement.

Ensure you pay close attention to your child’s concerns and emotions. Validate their feelings and let them know you’re there to support them.

If possible, visit the school before the first day to help familiarize your child with the environment. This can alleviate anxiety about the new setting.

In addition, ensure your child has a quiet and comfortable space at home where they can unwind, do homework, or engage in relaxing activities.

5. Encourage hobbies

Support your child’s interests and hobbies. Engaging in activities they love can be a great source of joy and relaxation.

If your child is on the school’s sports team, ensure you are always in all his games to cheer him up. This makes him feel loved and keeps him happy.

6. Offer reassurance

Remind your child that they have your support and that you’re always there to listen and help when needed.

Make them know that you are their biggest supporter. This helps to build their confidence and courage to face any obstacle in school.

7. Encourage them seek help if needed

Encourage your child to speak out without hesitation if they struggle with mental health.

They should learn to talk to somebody elderly, possibly a school counselor, therapist, or a mental health professional.

8. Celebrate achievements

Your child or teen should be taught how to acknowledge and celebrate their accomplishments, no matter how small.

They mustn’t be at the top of the class before rewarding themselves. A small fruitful effort, even in extracurricular activity, should be rewarded.

By rewarding themselves, they can boost your motivation and self-esteem.

Conclusion

Remember that everyone’s experience is unique, and finding strategies that work best for your child or teen is essential.

If you find that their mental health challenges significantly impact their daily life, consider seeking professional help from a mental health expert.

The post 8 Useful Mental Health Tips For Returning To School (For Parents) first appeared on You Must Get Healthy.

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Unfortunately, these foods and beverages add no value and contain a lot of added sugar, saturated fat, and salt.

Your chance of developing obesity and other chronic (long-term) disorders may rise if your diet is excessive in fats, salt, and sugar and lacks vital nutrients.

Cutting down and giving up junk food is necessary for healthy living, but this might pose a challenge due to how addictive they are.

However, it is possible to motivate yourself not to eat junk food. 

Below are a few ways to motivate yourself not to eat junk food:

Know your “why”

Your reason for change is your fuel. Maybe it’s the desire to wake up energized instead of sluggish, or the determination to lower your risk of lifestyle diseases.

When cravings hit, remembering this deeper purpose makes it easier to say no

Eat mindfully and intuitively

Half the fight of giving up junk food is becoming conscious of the thoughts and sensations you get.

Eating consciously entails incorporating more mindful or intuitive practices into your life and becoming curious about how you feel when you crave a specific food.

According to research, mindful and intuitive eating can teach you to trust your body by slowing down and paying attention to your environment, yourself, and food.

Checking in with other aspects of your life that impact your health is necessary to develop conscious awareness surrounding your attachment to food.

Self-awareness and mindfulness are your first tools in gaining mastery over what you eat. 

Set simple, smart goals 

It’s never too late to start practicing healthy eating, so don’t feel you have to put in a lot of effort first.

The unhealthy habits we develop consciously or subconsciously do not appear overnight, so be gentle with yourself and remember that this is not a race.

Trying to do everything at once can be exhausting, and most of us have grown accustomed to junk food’s flavor and addictive qualities.

These foods are designed with the potential to be as addictive as narcotics and alcohol.

Take things one step at a time, set smart goals for yourself if you’re ready to ditch the junk, and empower yourself to build lasting habits.

Setting goals allows you to track your progress and celebrate your accomplishments. Smart goals can also help you stop eating because you are bored.

Create an enjoyable meal plan

In the end, changing your diet also involves changing your mindset, which is self-care.

Go one step further and consider developing a meal prep routine or scheduling some meals in advance.

You can rid yourself of junk food by developing habits that sustain and support your lifestyle.

Most people make poor food choices when hungry and without a plan.

You’ll spend your day satisfied and less susceptible to the effect of cravings for junk food if you create an enjoyable meal plan and follow it.

There are many other vital health benefits of meal planning.

Keep junk food away from your home

Avoid setting yourself up for failure by keeping a fridge stocked with junk food that can be accessed whenever desired.

Stocking your cupboard and refrigerator with tasty foods and fruits that you enjoy can help you achieve your health and wellness objectives, so set yourself up for success and have fun doing it.

This may be easier said than done, particularly if you do not live alone. If you live in a busy household, you should include your family or roommates in your new health and wellness vision.

Furthermore, if you tend to eat junk food at fast foods, you should avoid going to restaurants completely.

Visualize the benefits

Picture yourself glowing with energy, feeling lighter, and moving with ease, those are the rewards of choosing whole foods over junk.

This mental snapshot is powerful; it keeps you focused on the lasting joy rather than the fleeting taste.

Don’t shop hungry

Hunger clouds judgment. A growling stomach in the grocery aisle makes candy bars and chips look irresistible.

By eating a small, healthy snack before shopping, you’ll walk in with clarity and leave with foods that truly serve your goals.

Swap not stop

Deprivation often leads to bingeing, so give your cravings a healthier twist.

Crunchy roasted nuts can replace greasy chips, and frozen fruit smoothies can satisfy the sweet tooth. These swaps keep you fulfilled without the guilt.

Reward yourself (without food)

Progress deserves recognition, but rewarding yourself with junk food only reinforces the cycle.

Instead, invest in experiences or items that build you up, like a new fitness class, skincare treat, or even fresh flowers to brighten your space.

Address your stress

Because eating inherently increases the amount of the feel-good chemical dopamine in our brains, we frequently turn to food in stressful situations.

Managing stress has numerous health benefits, including a significant impact on your diet.

There are numerous strategies to manage stress, but establishing self-care routines, engaging in mindfulness exercises, and considering all aspects of your life’s wellness, including your environment, job, sleep, nutrition, and social variables, will help you determine what matters most.

Conclusion

The more junk food you eat, the more you crave it. Hence, it is important to know how to motivate yourself not to eat junk food. With that, you can break the cycle of junk food eating and live a healthier and happier life by simply implementing these measures.

The post How To Motivate Yourself To Not Eat Junk Food  first appeared on You Must Get Healthy.

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Sometimes, you might want to hide away or do things that aren’t good for you, just to try to stop feeling so bad. Breakups can lead to anxiety and depression.

The temptation to succumb to unhealthy coping mechanisms can be strong, whether it’s withdrawing from the world, obsessing over what went wrong, or indulging in self-destructive habits.

Nonetheless, there are healthy ways you can get over a breakup and move on with life.

Instead, of developing unhealthy or harmful habits while dealing with a breakup, there are certain things you can do.

In this article, you will find out 10 healthy ways to get over a breakup.

10 Healthy Ways To Get Over A Breakup

Below are some of the best and healthy ways to get over a breakup:

1. Take care of yourself first

You must prioritize your own needs before jumping into another relationship, as this will allow you to feel confident about dating again and ensure that your new partner is right for you (rather than just someone who fills an empty space).

If necessary, take some time off from dating altogether so that you’re not rushing into anything too soon (and potentially making more mistakes).

It’s also important to practice self-care during a difficult breakup. You don’t want to neglect yourself because of it.

2. Do things that make you feel good

One of the healthy ways to get over a breakup is by filling up your love tank and by doing what makes you feel good.

It can be working out or hanging out with friends who make you laugh — rather than dwelling on the negative stuff (like reading old texts or obsessively checking their social media accounts).

3. Talking to friends and family

After a breakup, it’s important to keep communication lines open with your friends and family members. They are there for support and help in getting through this difficult time.

Let them know what’s going on with you, so they don’t feel like they’re walking on eggshells around you or that they don’t know how to help you through this difficult time in your life.

Don’t neglect your social health while going through a breakup by isolating yourself. There are so many emotional benefits of social connections, and one of them is helping you heal from bad breakups.

4. Don’t let yourself drown in your sorrows

You need to keep yourself busy so that you don’t dwell on the past or how much you miss the person who hurt you.

You can go learn a skill during this period, or get involved in something productive that can draw your attention away from your emotions.

5. Journaling

Journaling is a great way to get your feelings out and start to heal from the breakup. Write down all of your feelings, even if they seem silly or irrational or you think no one will ever read them.

Sometimes just writing down your feelings can help you healthily express them, and it can help you process what happened so that you can move on.

6. Don’t blame yourself

It’s easy to think that if you had only been better at your job or more supportive of your partner, they would never have left.

But the fact is, people, leave for their reasons, and sometimes those reasons have nothing to do with you. If you’re going through a breakup right now, know that it’s not your fault.

7. Let go of any anger towards them

If there was bad behavior on either side during the relationship, cheating or lying or treating each other badly, then maybe it’s best just to let go of any anger toward your ex-partner as quickly as possible.

Unforgiveness will only hurt you and make you a bitter person. Forgiving them helps to free up your soul and it fastens your healing process.

8. Take a break

It’s important to take some time off from your ex before you start dating someone else.

This will give you a chance to get closure and move on from the relationship so that you can approach your new relationship with a fresh mind.

9. Reflect on what went wrong in your relationship

You can’t move forward until you know where things went wrong, so it’s important to reflect on the relationship and try to understand why it didn’t work out.

This will help you identify any problems or issues that need to be addressed in future relationships so that you don’t make the same mistakes again!

10. Avoid comparison

Don’t compare yourself with others who seem happier than you are after their breakups.

Everyone deals with grief differently, and it’s not helpful to compare yourself with someone else at this point in your life because everyone has different needs at different times in their lives — especially when it comes to relationships ending!

Conclusion

The reason why we have written this article on health ways to get over a breakup is because there are unhealthy ways to get over a breakup like binge drinking, overeating, doing drugs or isolating yourself.

However, adhering to the above tips are the best and most wholesome ways you can recover from a breakup.

If you had try out all these tips and you are still feeling sad or own, it is advised you consult a therapist or a relationship expert for help.

You will be placed on a guided healing and recovery process. However for it to be successful, you have to be willing to cooperate with them.

The post 10 Healthy Ways To Get Over A Breakup first appeared on You Must Get Healthy.

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It involves spending time outdoors, away from the hustle and bustle of daily life, and immersing oneself in the natural world.

People go camping for a variety of reasons, whether it’s to escape the chaos of city life, to reconnect with nature, to unplug from technology, or simply to spend quality time with family and friends.

Camping is usually done outside the major city arena. Camping is super fun if you have a nice location where you camp.

Summer is fast approaching, and it is time to plan for another awesome camping experience. Let’s look at some of the emotional benefits of camping you stand to enjoy.  

5 Emotional Benefits Of Camping

Camping can have a profound impact on a person’s emotional well-being, offering a multitude of benefits that are often overlooked. Here are some of the amazing emotional benefits of camping:

1. Builds positive emotions

The level of your serotonin rises when you camp and spend enough time in nature.

Serotonin is a natural antidepressant that helps to regulate the feeling of happiness and anxiety. Also, it helps to stabilize one when feeling depressed.

A 2019 survey involving 20,000 people in the United Kingdom showed that those who spent at least two hours per week in nature experience significant high subjective well-being than those who spent no or little time in nature.  

Also, camping offers you the opportunity to have intimate time with your loved ones, which helps to rekindle the feeling of love and happiness.

2. Relives stress

Exposure to nature has been proven to be an effective stress reliever.

Camping is one of the major ways to experience nature to its fullest. You can camp in the forest or by the waterside.

Camping allows you to detach yourself from the stress and activities of city life. The scenery and atmosphere of nature help you to relax and rest properly.

If you are looking for an adventurous way to relieve yourself of stress, camping is sure a good place to start from.

3. Improves attention span and  creativity

The stimuli in nature help ideas and thoughts flow uninterrupted in the mind. The attention restoration theory recognizes nature as an enhancer of attention span.

When you are out camping, you are in touch with nature and free of distractions, either from the city or the pings and dings of your technological devices.

One of the best places to stay and think is when you are outside, in close contact with nature. When you think well, your emotions are better regulated, thereby helping to stabilize your emotions.

4. Improves a sense of revitalization

A series of studies were conducted in 2010 where the participants were exposed to various kinds of real and imagined exposure to natural settings.

It was reported that there was an increase in the subjective levels of vitality among the participants.

Vitality is defined as the sense of enthusiasm, aliveness, and zest for life contained by an individual. So camping helps to revitalize you.

You have better enthusiasm and a greater sense of aliveness and zest. This can make a depressed individual bounce back to life.

5. Strengthens your connection with others

Camping gives you an  opportunity to spend quality time with your family or loved ones outside the city’s distractions.

Here you can talk, laugh and visit exciting natural wonders together. This builds your connectedness and attachment with each other.

Camping is one of the best places to bond and restore connectedness as a family or love pair.

In essence, camping strengthens love for your spouse or family member.

6.  Evokes mindfulness and presence

One of the quiet gifts of camping is how it pulls us back into the present. Without buzzing phones or endless to-do lists, our senses open up, we notice the crackle of the fire, the rustle of leaves, the way the stars seem endless.

This kind of mindful awareness calms the nervous system, reduces anxiety, and helps us step out of the endless cycle of overthinking.

It’s like nature’s gentle reminder: right here, right now is enough.

7. Increased gratitude

Camping also teaches us to appreciate the simple things.

Cooking over a fire, waking up to birdsong, or feeling the warmth of a sleeping bag makes us grateful for small comforts we often take for granted.

This shift toward gratitude doesn’t just feel good in the moment; it strengthens emotional resilience and boosts overall well-being long after the trip ends.

Conclusion

if you’re looking for a way to improve your emotional well-being, consider taking a camping trip. Immerse yourself in the great outdoors, breathe in the fresh air, and enjoy the simple pleasures of life.

To ensure you have a nice camping experience, plan ahead and consult with tour agents for the best camping sites around or outside the countryside. 

The post 5 Profound Emotional Benefits Of Camping first appeared on You Must Get Healthy.

The post 5 Profound Emotional Benefits Of Camping appeared first on You Must Get Healthy.

Working the night shift can be a challenging lifestyle that disrupts the body’s natural rhythms, often leading to sleep disturbances, fatigue, and a host of other health issues.

For those who clock in as the rest of the world clocks out, maintaining a regular fitness routine might feel like an uphill battle. The odd hours can throw off your exercise schedule, your body’s metabolism, and even your diet.

There’s a risk of acquiring health problems including stress, heart disease, diabetes, and weight gain if you don’t take care of yourself properly.

Do you consider yourself to be a health-conscious individual? Then, to ensure your body’s ability to thrive, it’s critical to prioritize your mental and physical wellness. Read below to find out ten fitness tips for night shift workers.

10 Fitness Tips For Night Shift Workers 

Here are some recommendations about how to stay healthy while working long hours:

1. Create a sleep schedule for yourself

To prepare your body for the arduous hours of a night shift, you must establish a consistent sleep schedule.

If you’re a nurse practitioner or firefighter who enjoys naps, try sleeping from 6 a.m. to 10 a.m. and napping from 2 p.m. to 4 p.m. to get ready for your shift.

On the other hand, if naps aren’t your thing, try sleeping from 6 a.m. to 12 p.m. before going to work. Getting quality sleep is also one the vital skincare tips for night shift workers.

2. Caffeine should be consumed in moderation

Coffee and tea are lifesavers for folks seeking to keep up their energy levels all through the night.

However, to avoid not sleeping when you arrive home, it’s best to quit drinking caffeine around 2 or 3 in the morning.

3. Consume nutritious foods

By disrupting blood sugar levels and increasing stomach pain, diets heavy in sugar and trans fats might make the night shift challenging.

Salads, fruits, vegetables, and trail mix are all good snacks and dinners to have on hand when you are hungry. 

Prepare your meals before the beginning of the week. This can help you save time getting ready while ensuring a healthy diet. 

4. Stay hydrated

Ensure you’re getting enough water during your shift to be alert and energized.

Because we rely extensively on water to keep our systems going, this also helps to guarantee that your biological functions are functioning effectively.

There are many other ways to to stay more hydrated.

5. Engage in regular exercise

Implementing an exercise regimen into your workweek round will help you feel more motivated and prepared when working night shifts.

It can be challenging to find encouragement to go to the gym if you’re a truck driver who travels hundreds of miles per night.

Find simple activities that will let you get some fresh air while also getting some exercise, such as riding or hiking.

6. Practice Strength Training

Strength training or resistance training should a fundamental part of your exercise routine as a night shift worker.

This is one of the best fitness tips for night shift workers. Taking a few minutes each time to do some strength training exercises can tremendously boost your health.

It burns calories, reduces your blood sugar levels, boosts your mood, and makes you stronger

7. Stay away from alcoholic beverages

If you use alcohol to fall asleep faster, it will affect the quality of your sleep following your shift.

Despite its reputation as a sleep aid, alcohol affects your REM sleep, negatively impacting how revitalized you feel when you wake up.

8. Incorporate mobility and stretching

Mobility and stretching exercises are especially valuable for night shift workers who spend long hours sitting at a desk or standing in one place.

Taking just a few minutes during breaks or after work to stretch key areas such as the hips, lower back, and shoulders can help reduce stiffness and improve posture.

The main reason this matters is that prolonged sitting or standing leads to tightness in muscles and reduced joint mobility, which increases the risk of lower back pain, neck strain, and general discomfort.

By regularly incorporating stretching, workers can maintain better movement patterns, prevent injuries, and reduce the physical toll of their shift schedules.

9. Make the most of your free time

It’s natural to want to do something entertaining and exciting with your leisure time on your off days.

However, keep in mind that you should aim to maintain a pretty steady routine to avoid having to change your work schedule.

10. Take a power nap

Make the most of your downtime by taking one or two well-scheduled naps.

This will help you stay awake and concentrate all night long. Find a dark, quiet location to rest for 20 to 30 minutes if possible.

Bottom Line

Night shift workers often have limited time to exercise and take care of the fitness levels. However, adhering to these fitness tips for night shift workers discussed above can help them stay fit.

The post 10 Basic Fitness Tips For Night Shift Workers first appeared on You Must Get Healthy.

The post 10 Basic Fitness Tips For Night Shift Workers appeared first on You Must Get Healthy.

The lymphatic system consists of  lymphatic vessels, tissues, and organs whose primary function is to remove the lymph from tissues and direct it to the bloodstream. The system is important for several reasons.

One, the lymphatic system is a subset of the immune system that regulates the fluid level and ensures that it is distributed between the tissues and the blood. 

Also, the system fights infections, and in some cases, it may be used as a diagnosis for infection. Due to these dual functions, some experts have classified it as a part of the circulatory and immune systems.

With these life-saving functions, it is important that it functions at the optimum level and food happens to be one of the recipes that play an influential role in this.  

Here are the healthy foods for the lymphatic system:

1. Lemon

Lemons are powerful citrus fruits that support your lymphatic system in several ways. These yellow fruits help your body flush out toxins and waste products.

Drinking lemon water boosts your lymphatic drainage. The citric acid in lemons breaks down lymphatic congestion and helps lymph fluid move more easily.

Lemons provide a solid dose of vitamin C, which strengthens your immune system. Your lymph nodes are part of your immune defense.

The natural acids in lemons help your body process fats. This takes some pressure off your lymphatic system, so it works more efficiently.

Add fresh lemon juice to warm water each morning. This habit supports your lymphatic system’s detoxification and helps improve circulation.

Lemon peels contain compounds that may reduce inflammation. Less inflammation means your lymph vessels can do their job better.

Try grating fresh lemon zest into your meals. Or just sip lemon water throughout the day to stay hydrated and keep your lymphatic system moving.

2. Turmeric

Turmeric contains curcumin, a powerful compound that fights inflammation. This golden spice can help reduce swelling that slows your lymphatic system.

Your lymphatic system works better when inflammation is low. Ginger and turmeric reduce inflammation throughout your body.

Add turmeric to soups, rice dishes, or smoothies. It blends well with other ingredients and gives food a warm color.

Turmeric helps strengthen your immune system. Your white blood cells move through lymphatic vessels to fight germs and infections.

Curcumin in turmeric also helps balance your immune response. This means your lymphatic system can clean waste from your tissues more efficiently.

Both fresh turmeric root and dried powder offer health perks. You only need a little. Adding black pepper helps your body absorb the curcumin, so don’t skip it.

3. Garlic

Garlic offers strong support for your lymphatic system through its natural compounds. Crush or chop fresh garlic to release active substances that help your body’s drainage network.

Your lymphatic system responds well to garlic’s ability to stimulate lymphatic function. This speeds up the removal of waste from your tissues.

Fresh garlic gives the most benefits. Raw or lightly cooked garlic works better than processed forms like garlic oil or aged supplements.

You can boost your immune system by eating garlic often. The immune-boosting properties help your body fight off illness and support lymphatic drainage.

Add garlic to your daily meals. Use it in cooking, salad dressings, or eat it raw if you dare—your lymphatic system will thank you.

4. Water

You must have been wondering if water is a kind of food; well, it is. The liquid substance hydrates your system at every point in time.

Anatomically, the lymphatic system contains more than 90% water; being dehydrated for long will dampen its function, increase the thickness of the lymph fluid, and increase its susceptibility to various diseases.

In fact, dehydration is a known leading cause of lymphatic diseases. Thus, it is imperative to stay hydrated as often possible.

5. Avocado

Avocados are excellent for your lymphatic system. They contain healthy fats that help your body absorb key nutrients.

The healthy fats in avocados stimulate chylomicron production. This process lets your lymphatic system move fat-soluble vitamins through your body.

Add avocados to salads, smoothies, or just eat them plain. One avocado gives you good fiber and potassium.

Avocados help you feel full longer. Studies show people felt 23 percent more satisfied after eating avocados. That can help with healthy weight control.

The monounsaturated fats in avocados support healthy circulation. Good circulation helps your lymphatic system work better.

Research shows that avocado consumption fits into healthy eating plans like the DASH diet. These eating patterns support immune health.

Pick ripe avocados that give a little when you press them. Keep them at room temperature until they’re ready, then store cut avocados in the fridge.

6. Leafy Greens

Generally, vegetables are great for the body, but green leaves are a special class of food that detoxifies and cleanse the lymphatic systems of any dirt or toxin.

Green leaves like spinach, broccoli, kale, and others contain chlorophyll, a substance responsible for its body-benefiting actions.

Also, most of the leaves have a high water content, so they hydrate your lymphatic system and also reduce the lymphatic fluid’s thickness.

Most leafy greens are rich in antioxidants, and consuming leafy greens also helps to fight the growth of lymphatic cancer or lymphoma. Although lymphoma has not cure, there are ongoing lymphoma clinical trials to help find a treatment.

7. Seeds and Nuts

One of the functions of the lymphatic system is to rid the body of bad fats and body wastes. For this to go smoothly, the system requires a sufficient amount of Omega 3 and 6 fatty acids, which are mostly obtained from food.

Seeds such as flaxseeds, chia seeds, and pumpkin seeds are high in essential fatty acids, which are important for maintaining the integrity of the lymphatic vessels.

They also contain anti-inflammatory properties and can help in reducing swelling in the lymphatic system.

On the other hand,  nuts have anti-inflammatory activities and promote the removal of wastes products from the body.

8. Green Tea

Green tea contains powerful compounds called catechins that support your lymphatic system. These natural antioxidants help your body process fats and toxins more effectively.

Studies show that green tea extract lowers the intestinal absorption of cholesterol and other fats. This puts less strain on your lymphatic system.

Your lymphatic vessels carry absorbed fats from your intestines. Drinking green tea regularly helps decrease the lymphatic absorption of trans fats.

Green tea also helps your body handle harmful substances better. Research found that green tea extract lowers the lymphatic absorption of some toxins while increasing their removal through bile.

The antioxidants in green tea protect your cells from damage. They work throughout your digestive system to reduce inflammation and support healthy lymphatic function.

9. Ginger

Ginger is a source of a chemical named gingerol. The chemical discourages lymph node swelling by mopping up free radicals.

Also, ginger contains essential oils, a substance with a pronounced anti-microbial activity.

However, you must consult a certified aromatherapist before using the oil.

Other herbs and spices such as turmeric, ginger, cinnamon, green tea, black pepper, and cardamom are good for the lymphatic system.

Ginger is known for its anti-inflammatory and warming properties. It can help improve circulation and may aid in the detoxification process of the lymphatic system.

10. Cranberries

They play an influential role in ensuring that your lymphatic health is preserved. Usually, the lymphatic system absorbs and transports fat out of the body. 

Cranberries make this function easier by providing an environment that propels the continuous breakdown of fats.

Cranberries are rich in antioxidants and have been shown to have anti-inflammatory properties.

They are similar to other red fruits and vegetables that are recommended for lymphatic health, such as cherries and raspberries, because they contain nutrients that support lymphatic function

11. Cayenne Pepper

Cayenne pepper supports your lymphatic system with its active compound, capsaicin. This spicy red pepper gives circulation a real boost.

The heat from cayenne pepper increases blood flow. Better circulation helps lymph fluid move more easily through your vessels.

Capsaicin affects immune cells in lymph nodes, especially in certain areas of your body. This can help regulate some immune responses.

You can add cayenne pepper to foods like veggies, soups, or blend it with other spices. It’s pretty versatile, honestly.

Red peppers give your liver benefits too. Since your liver works with your lymphatic system to filter toxins, that’s a nice bonus.

Start with small amounts if you’re not used to spicy foods. Just a pinch in your meal can give benefits without burning your mouth.

The warming effect of cayenne pepper might help stimulate lymph flow naturally. It’s worth a try if you like a little heat.

12. Legumes

Legumes are another healthy group of foods that are good for the healthy lymphatic system. Legumes are rich in protein and zinc, two nutrients that are essential for boosting the immune system.

The stronger your immune system, the more your body is able to fight infections and preserve the wellbeing of your lymphatic system.

13. Cucumber

Cucumbers are mostly water, so they’re perfect for your lymphatic system. This high water content keeps lymph fluid moving smoothly.

The soluble fiber in cucumbers slows digestion and supports your digestive health.

Hydrating foods like cucumbers help your lymphatic system work better. This extra hydration matters more than people realize.

Cucumber flesh contains vitamin A and other nutrients. These vitamins support your body’s natural detox processes.

Cucumbers help clear toxic waste through the lymphatic system. They’re a smart choice for keeping things moving.

Eat cucumbers raw in salads or add them to water for extra flavor. Both give you the hydration your lymphatic system needs.

Bottom Line

The lymphatic system is an important system in the body. It helps protect the body from diseases and balances the fluid in your body. There are certain healthy foods for the lymphatic system, such as cranberries, ginger, legumes, and leafy greens.

Drifting a bit from food, tight clothes, especially bras, could impair lymph flow, contributing to the development of breast cancers in women.

The post 13 Must-Know Healthy Foods for your Lymphatic System first appeared on You Must Get Healthy.

The post 13 Must-Know Healthy Foods for your Lymphatic System appeared first on You Must Get Healthy.

Cucumber is a very healthy fruit. Many medical experts have claimed that cucumber has so many powerful health benefits to the body.

It is packed with beneficial nutrients, plant compounds and antioxidants that may help you treat and even prevent some disease conditions.

Cucumbers are also said to be low in calories and contain an outstanding amount of nutrients, water, and soluble fiber, making them ideal for promoting hydration and aiding you to lose weight.

Although the health benefits of cucumbers are for everyone who takes it, there are certain cucumber benefits for men.

We will look at the health benefits of cucumbers which appeals to men.

Health Benefits Of Cucumbers For Men

The following below are some of the powerful cucumber health benefits for men:

1. It keeps you hydrated

Cucumber is made up of up to 95% water. Hence it promotes hydration. As a man, it is vital that you stay hydrated always.

Stressful exercises and strenuous activities are common among men. And this can drain your body of fluids.

However, you should know that your body needs fluid to perform excellently. Hence, you should make cucumbers part of your daily diet.

2. It promotes weight loss

One of the vital health tips men are to adhere to is to maintain a healthy weight.

Obesity among men has been linked to several diseases, which includes, cancer, diabetes, and cardiovascular diseases.

Admittedly, to maintain a healthy weight requires that you eat exercise regularly and eat healthy foods.

One of such healthy foods that can help you lose weight are cucumbers.

As earlier mentioned, cucumber are low in calories which makes them perfect for men who want to maintain a healthy weight.

Thus, it is important to consume cucumber regularly as a man, because it good when it comes to helping prevent obesity.

3. It could treat erectile dysfunction

Erectile dysfunction, is the inability of a man get and maintain an erection.

It has been said to be common among men between 40 to 70 years. One of the causes of erectile dysfunction is narrowing of the blood vessels.

However, health care experts have suggested that cucumber could help in combating erectile dysfunction. Cucumber is rich in a compound called Citrulline.

Citrulline, in the body, is converted, into arginine, which then transforms into nitric oxide.

This nitric oxide helps in relaxing the blood vessels and enhancing blood flow, hence improving erections.

Even a study was conducted with 24 men who had erectile dysfunction. The condition of 12 of the men improved after a month taking Citrulline supplements daily.

4. It prevents cancer

New studies found out that cucumbers contain potent antioxidant and lignans that contribute to reducing the risk of several cancers, including prostate cancers.

There are phytochemical nutrients in cucumbers called cucurbitacins which are known to prevent cancer cell from developing in the body.

One study even discovered that cucumber extracts provided phytonutrients that have free radical scavenging and analgesic activities, ultimately sweeping the body of numerous toxins and free radicals that cause cancer.

Prostate cancer has been a major health issue among men today. It is comforting to know you can prevent prostate cancer with cucumber.

5. It has anti-inflammatory properties

The cucumber benefits for men doesn’t just end with its cancer-fighting abilities. It also has anti-inflammatory properties which make it reduce the risk of diseases affecting men.

Cucumbers lower inflammatory response in the body.

They contain polyphenols called lignans and an anti-inflammatory substance called fisetin, which can potentially reduce the risk of cardiovascular diseases.

6. It reduces bad breath

Cucumbers contain an abundant amount of fiber and an amazing amount of water.

This helps it flush out bacteria which causes bad breath in the mouth.

Thus, cucumber can give you a great oral health.

7. Cucumbers can be used to prevent hangovers

The annoying part about drinking alcohol for some men in the early morning headache and other adverse effects usually known as hangovers.

If this is the case with you, there’s a way to avoid it and enjoy your morning after gulping alcohol.

The abundant amount nutrients, vitamins, water sugar and electrolytes present in cucumbers will make sure that you don’t experience hangovers again.

If you eat a cucumber before going to bed, then the intensity of your hangover the next morning will be minimal.

There you have it, the top health benefits of cucumbers for men.

The post 5 Powerful Cucumber Benefits For Men first appeared on You Must Get Healthy.

The post 5 Powerful Cucumber Benefits For Men appeared first on You Must Get Healthy.