Looking after your health when travelling is essential whether the purpose of your trip if for business or pleasure. It is never nice to be poorly but when you are overseas, everything can seem that much more daunting and scary particularly if there are language barriers to contend with. Let’s look at how you can take care of yourself and your family when travelling in Europe.

Take medication with you

If you are on medication for an ailment already, taking some with you may be essential and will certainly make things simpler for you. You might also want to pack some generic medicines such as painkillers and travel sickness pills. Check out the rules and regulations around this course of action well in advance as they will be different depending on which country you are visiting.

EHIC Card

An EHIC lets you get state healthcare in other EEA countries and Switzerland at a reduced cost or sometimes for free.

If you have one already check it is in date before you travel. If you don’t apply for one quickly and do not pay for one. You can find out more with this Guide to EHIC which you can find online.

Travel Insurance

Be aware that the EHIC should never be seen as an alternative to travel insurance. Do you really want to forego the protection that travel insurance can give to repatriate you if there was serious health incident whilst you are overseas? Travel insurance can also protect you in the event of missed flights and lost or stolen property. There are plenty of horror stories about what can happen when travel insurance is not in place.

Language skills

Ideally learn the language of the country you are visiting. This will always enhance your trip in so many ways from communicating with officials to making friends with the locals. There are good online courses available with apps like Babbel or Duolingo which can either get you going from scratch or improve you current levels of a particular language. If that seems too daunting, do consider a good phrase book. If you know the words and sentences you are likely to need, make the effort to learn those. It can speed things up which always helps when there is a mild or serous health concern.

Ask for help

Forget about the stiff upper lip and ask for assistance when you need it. Some people should help anyway such as your travel company or your accommodation provider. Do not be scared of approaching someone and asking for support. Most people are kind and only too happy to help in an emergency.

What are your tips for looking after your health when travelling in Europe?

 

 

 

 

PoCoLo

In order to enjoy a long and happy life, it is essential that you take care of yourself. Often, people do this by following a healthy diet, working out on a regular basis, getting enough sleep, and staying hydrated. All of these factors are important, but there is so much more to consider. In fact, one of the most important factors for you to think about is your mental health. If you ignore this aspect of your personal wellbeing, you will be heading down a dark and dangerous path. Your mental health should be a top priority, not something that you overlook or undermine. If you are ready to embrace this outlook, you will need to take on board the following eight steps. They will help you to improve your mental health and to secure a bright future.

Work your way through any bad habits

Before you do anything else, you will need to work your way through any bad habits. Failing to take this step will make it impossible for you to move forward with your life. How can you expect to improve your mental health if you are repeatedly making bad decisions and putting yourself in harm’s way? Luckily, there is plenty that you can do to turn your life around. For instance, if you are struggling with addiction issues, you will need to visit this website to find a suitable rehab centre. There is no better way for you to get access to the help that you require. Why go it alone, when you could be placing your trust in trained professionals?

Place your trust in a therapist

When you come out of rehab, you should also think about placing your trust in a therapist. Regular meetings with a therapist could provide you with an excellent opportunity to talk through your problems. Instead of coping independently, you will be able to benefit from an outsider’s perspective. You will also be able to share your feelings, without the fear of being judged or criticized. Even if you are doubtful about the benefits of therapy, you should still give it a try. The worst that can happen is that you leave after the first session. However, the best-case scenario is that you find the perfect person to support you on your journey to recovery.

Share your struggles with your friends and family

In addition to talking to a therapist, you should also try to share your struggles with your friends and family. How much you share will depend on the kind of relationship you have with your loved ones. It might be that you are extremely close with your social circle and feel comfortable sharing your innermost thoughts and feelings. However, it could be that you already have strained relationships that you don’t want to put under too much pressure. Either way, it is important that you keep your loved ones in the loop. Sharing just the basic details of your dilemma should ease the pressure, as you won’t have to worry about putting on a front. You never know, your revelation could actually bring you and your loved ones closer together.

Learn from your past mistakes

If you are going to make drastic changes to your current lifestyle, it is vital that you take the time to learn from your mistakes. This could be something that you discuss with your therapist or your loved ones. It could also be something that you address independently. Why not start by writing a journal? This could be an excellent opportunity for you to reflect on the past. You could also keep a detailed account of your everyday life. Then, whenever you find yourself in an unexpected position, you will have the option of looking back at your thought process. When you do this, you might discover patterns in your behaviour. Perhaps you always make mistakes when you are around a certain person. Or, maybe you tend to spiral out of control when you are placed under too much pressure. Once you have identified these patterns, you will be able to avoid them. Whether you remove toxic people from your life or lighten your workload, you should find yourself heading off in a different direction.

Get plenty of sleep

The next step is to get a good night’s sleep. Although this isn’t all, it takes to transform your mental health, getting enough rest will certainly come in handy. It will boost your energy levels, improve your mood, and prepare you for the challenges ahead. Achieving a deep sleep should also give your mind a welcome break from worrying, as you will be experiencing peaceful dreams, rather than stressful nightmares or the effects of insomnia. That is why you should do everything in your power to achieve at least nine hours of deep sleep every night. Firstly, you will need to evaluate your sleeping space and make sure that it supports your slumber. Then, you will need to invest in noise cancelling earplugs or a white noise machine. Finally, you will need to establish a nighttime regime that helps you to unwind. It might take some getting used to, but eventually, you should be able to achieve your desired amount of sleep.

Work out on a regular basis

Another essential step is to work out on a regular basis. Again, this won’t transform your mental health overnight, but it could help you on your road to recovery. As you work out, you will experience a rush of mood-boosting endorphins. You will also have an opportunity to let go of any pent-up stress or aggression. These benefits are especially valuable if you are going through a tough time, as you won’t have to keep your negative feelings bottled up. Instead, you will be able to channel them into something positive and productive. Just make sure you place a limit on the amount of exercise that you do. You should view your workouts as a fun and healthy pastime, as opposed to an escape that you become dependant on.

Limit your use of social media

You should also limit your use of social media. In this digital age, it is extremely common to spend a lot of time of your time online. This can be a wonderful way to meet new people and to broaden your horizons. On the other hand, spending your time online can result in increased stress levels and a blow to your self-esteem. That is why you should steer clear of websites and social media platforms that trigger unpleasant feelings. You should also aim to spend no more than two hours online per day. This should leave you with enough time to partake in positive activities such as chatting with your friends, reading helpful blog posts, watching informative tutorials, and playing fun games. It should also remove the temptation to stray onto unsettling sites that cause you to have negative thoughts.

Clear your mind and control your breathing

The penultimate step is to clear your mind and control your breathing. One of the best ways for you to do this is by trying your hand at meditation. This is a brilliant way for you to invest in your mental health and your personal wellbeing. Every day you should be meditating for at least twenty minutes. You could include sporadic sessions throughout your schedule. Or, you could squeeze in one long session in the evening. Whatever you decide, the most important thing is that you have the chance to escape your everyday life. During your meditation sessions, you shouldn’t even be thinking about your problems. In fact, you shouldn’t be thinking about anything at all. This may seem like a pointless exercise, but as soon as you return to reality, you will notice a clear difference. You will find it easier to work through your problems in a calm and measured way. You will also be able to adopt a positive mindset, without it feeling forced or fake.

Don’t take on more than you can handle

Last but not least, it is important that you don’t take on more than you can handle. Whilst you do need to be proactive in improving your mental health, you also need to understand your limitations. You shouldn’t feel under too much pressure to make a change and to turn your life around. Change will happen when you are ready, so it is vital that you are moving at your own pace. Striking the right balance between moving forward and giving yourself plenty of time will help you to reach genuine goals. You should be making changes that will last a lifetime, not temporary fixes that are bound to fall apart. Looking after your mental health is an ongoing process, and it should be treated as such. There is no finish line for you to cross and no final destination for you to get to. Your mental health will always have ups and downs, so it is vital that you are willing to put the work in.

How To Improve Your Mental Health

Twin Mummy and Daddy

Improving health is something we all need to take seriously particularly in a busy and increasingly stressful world. At the moment, I am having sleep issues regularly waking up in the night and also struggling to switch off and get to sleep in the first place. As I get older, I am all too aware that I am not as with it as I used to be when it comes to  work focus and remembering things.

Improving Health

Utmost Me is a health start-up which focuses on these very issues – improving sleep quality and improving focus and memory.

There are so many times in our lives when sleep can be an issue including  when we are stressed by studies or are sleep-deprived due to the demands of parenting. These are the occasions when it is worth  considering if you need a little extra help. Self-care is important. We really can only look after our loved ones properly if we are taking proper care of our own wellbeing.

Neuro Rest is their sleep supplement and Neuro Focus Plus is their brain vitamin supplement. I will certainly be giving Neuro Focus Plus a try and reporting back on my findings.

Utsmost Me takes  a science-first approach to natural supplements. Both of their products have been developed by a bio-scientist, doctor and expert nutritionist.  This seems a very reassuring combination of experts to me.

It is well worth checking out the Utmost Me blog, written by their Wellness Board of experts. This is also informed by the  Utmost Me Sleep Club which is a private Facebook group.

Since launch, Utmost Me have sold 100,000 bottles and have a 75% customer retention rate suggesting great trust levels in the products.

In a recent survey, 115 respondents said that they would recommend Neuro Rest to a friend and 97% reported sleeping better. These are pretty impressive statistics.

Utmost Me tackles those issues that really are important to most of us such as reaching out full potential in terms of productivity and time management. The blog shares practical solutions  such as effective routines for the mornings. It is well worth popping along for some support.

Do you struggle most with sleep or focus?

 

My Random Musings

Having a baby is a massive milestone in anybody’s life. If you have recently had a baby, you may be thinking about ways to ease yourself back into keeping fit after, understandably, taking it easy for a while. Getting fit after having a baby should be approached slowly, as it isn’t a good idea to immediately rush back into intense workouts and exercise. Rather, find simple and easy ways to ease back into keeping fit, and, over time, you will soon be back on track to where you want to be and meeting your goals.

Walking

After having a baby, it’s essential that you don’t overdo it through an intense exercise regime. You will be able to get back to it over time, but in the early days, it is worth taking it easy. If you are looking for an easy, effective and safe way to burn calories, walking is the perfect option. You can burn just as many calories through walking as you do with running; it may take longer, but it is achievable. If you have a dog, go on regular dog walks, or meet up with friends and try and go on a long walk around the area once a week. You could discover local walks you haven’t done before, or if this is particularly difficult, sign up at a local gym and hit the treadmill. You can also set the treadmill to different inclines so that you are efficiently burning calories but aren’t letting your body suffer for it.

Yoga

Yoga is a brilliant option if you want to get your healthy lifestyle back on track. Double check with your doctor in terms of recovery time and when is best for you to start yoga up, but with a little patience, you can slowly build up your muscular strength, balance, and tone up through yoga. There are even options for mom and baby yoga that you may want to consider if you want to make the most of spending time with your newborn.

Meal Supplements

Meal supplements and low-calorie meal products are another easy, hassle-free solution to getting your fitness levels back to the level you wish after having a baby. There are various diets out there which offer meal supplements in the form of shakes, as well as low-calorie products that don’t compromise on nutritional value or quality. Be sure to head online and check out comparisons to discover the best possible products available.

Drink Water

Drinking water is another essential to keeping fit after having a baby. You will most likely have maintained a good fluid intake throughout your pregnancy. However, it is just as important to keep hydrated after having a baby, too, especially in the first few weeks where you will be physically and mentally tired and drained at times. Help you to help yourself, and keep hydrated so you are as focused and energized as possible, meaning you can tackle the day and enjoy spending quality time with your newborn.

4 Simple Ways To Keep Fit After Having A Baby

Cuddle Fairy

Our feet and legs work very hard for us all our lives, but other than worrying about whether they look good in our new pants or shoes, we often don’t give them a lot of thought. In reality, your legs and feet need as much TLC as the rest of you! There are a lot of things that you can do to keep your feet and legs healthy and help them to stay fit and strong. If you haven’t paid much attention to your lower limbs over the years, now is the time to start pampering!

Diet

What you put into your body makes your body what it is. If you eat more calories than you need, you will inevitably put on weight. Extra weight puts an unnecessary burden on your heart and its ability to pump blood effectively around your body. Because your legs and feet are the furthest away from your heart, they are more likely to suffer the effects of reduced circulation. This can result in swelling of feet and ankles, due to a build-up of fluid. More seriously, reduced circulation can result in blood clots and ulcers in the legs. By maintaining a healthy diet and keeping your weight within advised parameters, you will be able to avoid these unpleasant side effects. It’s also important to drink plenty of clear fluids every day to make sure your body is hydrated sufficiently and to avoid thickening of the blood.

Exercise

Along with maintaining a healthy weight, the best way to look after your feet and legs is to give them plenty to do! The worst thing for your legs is to be inactive, and if you don’t work the muscles in your lower limbs, you will be far more likely to suffer from varicose veins and aching legs. It is much better for them to be active than sedentary, so if your job involves a lot of sitting down, you need to find ways to exercise during the day. For example, make sure you get up and walk at frequent intervals throughout the day, take stairs instead of elevators, and consider purchasing one of the exercise machines that will fit under your desk. You can then gently exercise your limbs while you work. It is particularly important if you find it hard to fit in an exercise routine outside of work. If you can, then the more exercise your legs get, the healthier and stronger they will be. Choose your exercise carefully; for one thing, you want to do something you will enjoy and not want to quit doing; for another, you need to find an exercise that is suitable for your abilities and any health issues you may have. For example, running is an excellent form of exercise and can be thoroughly enjoyable, providing you build your fitness up sensibly and have the right gear. You should get the best running shoes you can afford, that offer the correct support and reduce concussion to your limbs. The best idea is to have your feet assessed to see if you need shoes for flat feet or orthotic inserts; visit Shoe Guide for more information.

Skin

If you are taking care of your insides by eating well and exercising regularly, you should have a healthy body that reflects the good care you are taking of it. Nevertheless, there are still surface problems that can arise. Your skin needs to be exfoliated and moisturized regularly, so find an exfoliation method that suits you, and a moisturizer suitable for your skin type. There are many ways of exfoliating, from simply rubbing with a pumice stone to using one of the ranges of gently abrasive lotions and creams. You need to remove any dead skin before applying your moisturizer, to ensure you are treating living skin cells and to make your skin glow with health. Pay special attention to dry areas such as the knees, on which you may need to use a richer cream. On your feet, you may find you get a build-up of hard skin or calluses, which, although not normally painful, are unsightly. There are several methods of getting rid of this skin using specially designed manual or electric abrasive tools. You may prefer to visit a chiropodist to treat this hard skin, and if you are feeling adventurous, you could try putting your feet in a pool with special skin eating fish, a treatment that sounds slightly bizarre but is very effective. Keep your feet moisturized and use a cream designed to help prevent hard skin forming. When it comes to toenails, keep them short using nail clippers and avoid cutting down into the sides of the nails as this can lead to ingrowing toenails.

Problems

There are all sorts of things that can go wrong with your feet. Bunions, corns, athletes foot, and verrucae are some of the more common examples. If you find any painful lumps, discolorations, or itchy patches on your feet or between your toes, get them checked out by the doctor or pharmacist. There are effective treatments for all these conditions, you just to need to make sure you know what the cause of the problem is. One of the most frequent causes of painful feet – as well as aching legs and backs – is the wearing of poorly fitting footwear. While a pair of heels might be fine for a night out, you will be doing yourself a favor by wearing something less extreme during the day. Don’t ever squash your feet into shoes that are too small or that pinch, you will regret it the next day! If you do want to wear high heels then at least use supportive insoles or gel pads that will protect your feet somewhat.

When you think about it, your legs and feet deserve to get some special treatment considering all the things you make them do! So go out on a cycle ride, or whatever form of exercise you favor to get your circulation pumping, then fire up the foot spa and give your feet the pampering they have earned.

Taking Care Of Your Feet And Legs

 

 

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