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The Ultimate Guide to BalancingMental Health and Studying

As a student, you may often find yourself facing academic pressures and responsibilities, which can sometimes take a toll on your mental health. The constant juggling of coursework, exams, assignments, and other commitments can lead to overwhelming stress and anxiety, eventually leading to burnout. That’s why taking care of your mental health and finding a healthy balance between your studies and well-being is crucial to achieving academic success.

In this guide, you will find practical tips and resources to help you manage your stress levels, improve your mental health, and maintain a healthy work-life balance. Whether you are a high school student, a college student, or a postgraduate student, the information provided here will be useful to you.

Prioritize self-care and stress management

When it comes to balancing your mental health and studying, prioritizing self-care and stress management is crucial. This involves taking care of yourself physically, such as getting enough sleep, eating a healthy diet, and exercising regularly. It’s important to take breaks and engage in activities that you enjoy to avoid feeling overwhelmed.

Finding healthy ways to manage stress, such as listening to calming music or engaging in creative activities like painting or journaling can also help improve your mental well-being. Talking to a trusted friend, family member, or counselor can also provide an outlet for you to express your feelings and work through any challenges you may be facing. By prioritizing self-care and stress management, you can create a healthier and more balanced lifestyle, which will ultimately lead to academic success.

Create a structured study schedule

In addition to prioritizing self-care and stress management, creating a structured study schedule can also help you balance your mental health and studying. By establishing a routine, you can better manage your time and avoid procrastination. Start by setting aside specific times each day or week for studying, depending on your academic workload and personal preferences. Be sure to include breaks and time for self-care activities to prevent burnout.

Using a planner or calendar can help you keep track of your schedule and ensure that you are allocating enough time for studying, as well as other responsibilities like work or extracurricular activities. It’s important to hold yourself accountable and stay motivated to stick to your schedule, but also to be flexible and adjust your plans as needed to accommodate unexpected events or changes in your mental health. Remember to prioritize your well-being and make any necessary adjustments to your study schedule to ensure that you are taking care of yourself while achieving academic success.

Work on improving your memory

Memory plays a crucial role in our lives and is essential for studying, as well as maintaining our mental health. There are various ways to improve memory retention, including the use of online flashcards, which can be used to remember important information. Active recall is another effective technique where individuals actively try to remember information rather than just passively reading it.

Furthermore, ensuring that you get enough sleep and exercise can help improve your memory and overall mental health. Exercise has been found to promote the growth of new brain cells and improve cognitive functioning, while sleep plays a crucial role in consolidating memories and facilitating learning. Incorporating these techniques into your daily routine can help you improve your memory and balance your mental health.

Utilize campus resources for mental health support

The transition to college life can be challenging, and it is not uncommon for students to experience mental health issues such as anxiety, stress, and depression. However, many colleges and universities offer resources to support student mental health, such as counseling services, support groups, and wellness programs. These resources can be a valuable asset for students who are struggling to balance their academic responsibilities and their mental health. College counseling services provide a safe and confidential space for students to talk about their mental health concerns with a trained professional. Support groups, on the other hand, offer students the opportunity to connect with others who may be experiencing similar challenges and offer support to one another.

In addition to these services, many universities also offer wellness programs that promote healthy living and stress-reduction techniques. These may include yoga and meditation classes, nutrition and exercise programs, and mindfulness workshops. It is essential to recognize that taking care of your mental health is just as important as taking care of your academic responsibilities, and seeking help when needed is a sign of strength. Therefore, don’t be afraid to reach out and take advantage of the resources available to you. It is essential to prioritize your mental health to achieve academic success and overall well-being.

Practice mindfulness and relaxation techniques

In today’s fast-paced world, it’s easy to become overwhelmed by stress and anxiety. Practicing mindfulness and relaxation techniques can be an effective way to balance your mental health and academic responsibilities. Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. It can help reduce stress and anxiety by promoting a sense of calm and relaxation. There are many techniques you can use to practice mindfulness, such as deep breathing exercises, meditation, yoga, and progressive muscle relaxation.

Deep breathing exercises involve taking slow, deep breaths, and exhaling slowly to promote relaxation. Meditation involves focusing your attention on a particular object or thought to calm your mind and reduce stress. Yoga combines physical postures, breathing techniques, and meditation to promote relaxation and overall well-being. Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body to reduce tension and stress. You can find guided meditations and yoga classes online or through apps like Headspace and Calm. Taking breaks throughout the day to practice these techniques can help you feel more refreshed and focused when you return to studying. By incorporating mindfulness and relaxation techniques into your daily routine, you can improve your mental health and academic performance.

5 ways dogs can help your mental health

Dogs are easily domesticated animals, and easier to train for companionship than cats. They can reduce anxiety, stress and depression.

Dogs increase your mood dramatically!

Spending around 15-30 minutes with a dog can help you feel more relaxed and calm, which helps reduce stress and increase happiness. When playing with a dog, your levels of serotonin and dopamine increase, helping to boost your mood.

Encourages a healthier lifestyle

Dogs require daily exercise, meaning you will also be benefiting from walking your dog. As you carry the responsibility of looking after your dog, you have the opportunity to increase how much exercise you do, leading to a more active lifestyle.

Reduce loneliness

If you live alone and suffer from anxiety or depression, getting a dog could help you to feel less lonely. Having a companion in the house to look after allows you to have company in the absence of other people. Dogs need to socialise with other dogs too. So, by taking them to a park you could meet new people which opens opportunities to build friendships.

Reduce stress

Dogs can help reduce stress because they provide emotional support through understanding human cues. Having a dog also relieves stress through sensory comfort in the act of stroking a dog or the dog licking you. When serotonin and dopamine are released, stress levels are reduced.

Help have a clearer mind

When you increase the amount of physical activity you do, your ability to think, plan, concentrate and memorise is enhanced. This can help you perform more effectively at work, which can have positive impacts on your whole life. Having a clearer mind has so many benefits to an individual’s lifestyle, and simply having a dog can boost this.

If you are thinking about adding a dog to your family, there are a few factors that you should consider before taking the leap:

Do you have enough time to walk your dog each day? If you are looking for a dog that is known to be energetic, you should consider whether it is realistic to take them for a long walk each day.
Do you work somewhere that takes you away from your house for long periods of time? If you work long hours, without someone who could look after the dog whilst you are absent, you should consider how long the dog would be left at a time.
Can you afford it? The initial cost of a dog is expensive (unless you adopt), and this isn’t the only cost that would come from having a pet. You must think about food, water, and vet bills if the animal falls ill or has an accident. These could end up being very expensive, so try to include financial considerations in your decision.

Overall, if you are considering getting a dog, they are great companions that could help boost your mental health. However, buying or adopting a dog is easy, it’s taking care of it that could be difficult, so make sure you’ve carefully made considerations before you go through with it.

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The Benefits of Using Evening Primrose Oil

Evening primrose is a plant that is commonly found growing in locations across Europe and North America. It has been used for various medicinal purposes for a long time, with the Native Americans utilising the leaves, roots and seed pods to make remedies for wounds, bruises and skin issues.

Keep reading to find out all about evening primrose oil, including what it does and the benefits of taking it.

What Does Evening Primrose Oil Do?

Evening Primrose Oil (EPO) is widely used as a dietary supplement owing to its high concentration of Gamma-Linolenic Acid (GLA), a type of fatty acid known as omega-6. Additionally, EPO is a rich source of vitamin E. The vitamin and fatty acid content in EPO is not abundantly available from other natural food sources, therefore supplemental use is recommended in the conditions discussed in this article.

This supplemental oil is popular among:

⁃ Those experiencing menstrual discomfort

⁃ Menopausal women

⁃ Those seeking to maintain healthy skin

The fatty acids in Evening Primrose Oil (EPO) are utilised by the body to make a hormone-like substance, which plays a vital role in regulating the health of many systems in the body, including the nervous system, cardiovascular system and the reproductive system, as well as promoting healthy skin and other functions.

Although Linoleic Acid present in vegetable oils can be converted into GLA by the body, this process can be slow and inefficient, so taking supplemental sources of GLA may be highly beneficial for some people.

Researchers have established the effectiveness of GLA supplements in illnesses, such as those related to female reproductive health and skin complaints.

Read on to find out how introducing evening primrose oil to your routine could benefit you.

Women’s Health:

Common health issues in women include acne, Premenstrual Syndrome (PMS), and menopause. These conditions are often due to hormonal imbalances. It is suggested by holistic health practitioners that evening primrose oil may help alleviate some of these conditions. However, the holistic health approach in general does not advocate for ‘quick fix’ supplemental use. Instead, the body is viewed as a whole and therefore the holistic approach aims to identify and address the root cause of any health issue. That said, evening primrose oil may assist in the natural healing process and may be worth adapting into your routine if you suffer from the conditions listed in this article. If you are unsure of how to use the supplement, or what dose will be correct for you, please consult with a holistic health practitioner, or enquire in your local health food store or natural health store.

Healthy Cycles:

Clinical studies have primarily focused on breast pain associated with PMS in relation to menstrual discomfort. Women have reported relief from PMS symptoms with the consumption of evening primrose oil, including breast tenderness, depression, irritability, swelling and bloating caused by fluid retention.

GLA, when present in the body, can disrupt the creation of inflammatory particles. This can provide some alleviation of menstrual cramps, along with symptoms such as bloating, headaches, and breast tenderness.

Menopause:

The use of evening primrose oil has been found to be effective in reducing hot flashes in women who are premenopausal or experiencing menopause. It is believed that this effect is due to the oil’s action as an oestrogen agonist. An oestrogen agonist is a substance that triggers the actions of oestrogen receptors in cells, leading to effects similar to those of oestrogen.

Healthy Skin:

EPO has been associated with improved skin health. The GLA in EPO is thought to enhance the skin’s outermost layer, or epidermis, thereby improving skin barrier function. This may explain why EPO is commonly used to alleviate skin conditions like eczema, dermatitis, and acne, as well as dryness caused by dehydration. Moreover, EPO’s potential regulatory effects on female reproductive hormones may also benefit hormonal skin. Studies have indicated that taking GLA supplements can reduce acne.

In Summary:

Evening primrose oil is a valuable source of omega-6 essential fatty acids, including linoleic acid and GLA, which may aid in relieving symptoms associated with PMS and menopause, as well as improving certain skin conditions.

Interactions:

If you are concerned about its interactions with medications, please consult with your doctor prior to using evening primrose oil supplements.

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Sources used:

Horrobin DF. The role of essential fatty acids and prostaglandins in the premenstrual syndrome. J Reprod Med. 1983 Jul;28(7):465-8.

Mahboubi M. Evening Primrose (Oenothera biennis) Oil in Management of Female Ailments. J Menopausal Med. 2019 Aug;25(2):74-82.

van der Sluijs CP, Bensoussan A, Liyanage L, Shah S. Women’s health during mid-life survey: the use of complementary and alternative medicine by symptomatic women transitioning through menopause in Sydney. Menopause. 2007 May-Jun;14(3 Pt 1):397-403.

Farzaneh F, Fatehi S, Sohrabi MR, Alizadeh K. The effect of oral evening primrose oil on menopausal hot flashes: a randomized clinical trial. Arch Gynecol Obstet. 2013;288:1075–1079.

Schäfer, L. and Kragballe, K. (1991), Supplementation with evening primrose oil in atopic dermatitis: Effect on fatty acids in neutrophils and epidermis. Lipids, 26: 557-560.

Jung, J.Y., Kwon, H.H., Hong, J.S., Yoon, J.Y., Park, M.S., Jang, M.Y., & Suh, D.H. (2014). Effect of Dietary Supplementation with Omega-3 Fatty Acid and Gamma-linolenic Acid on Acne Vulgaris: A Randomised, Double-blind, Controlled Trial. Department of Dermatology, Seoul National University

Jamal, G.A. and Carmichael, H. (1990), The Effect of γ-Linolenic Acid on Human Diabetic Peripheral Neuropathy: A Double-blind Placebo-controlled Trial. Diabetic Medicine, 7: 319-323.

Will Delta 8 THC Give You a Hangover?

Refers to the sensation you feel after your Marijuana high is over. It can cause headaches or brain fog. Many people have asked if Delta 8 can cause a weed hangover since it is not weed. Here’s what you need to know and how Delta 8 can contribute to weed hangovers.

You Can’t Have Too Many Hangovers

You’ve probably had a weed hangover if you have ever smoked Marijuana. Dry eyes, nausea, headaches, fatigue, and even nausea are some of the symptoms. Users may also experience other symptoms because everyone reacts differently to Marijuana.

A weed hangover differs from an alcohol hangover. A common misconception is that weed hangovers are caused by a cottonmouth. This is in addition to other natural feelings that result from THC consumption.

Different from Alcohol Hangovers

A hangover due to alcohol is vastly different from a hangover caused. Marijuana is dehydration. Everyday health states that alcohol is a diuretic, which means it aids the body to eliminate fluids. A hangover from alcohol can lead to dehydration, which makes it impossible for the body to eliminate all alcohol byproducts.

This is what eventually causes you to feel tired, dry your mouth, and vomit. There are no reliable sources to link THC’s effects with dehydration. You can feel “hungover” if you take too much THC.

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When and How Should I Stretch My Leg Muscles?

You may have seen players stretching their legs in the outfield if you have ever been to a baseball game before the start. You don’t need to be an athlete to stretch your legs or get the benefits. There are many benefits to stretching your legs, including:

Overall, fitness has improved

Increased skill in a specific sport

Relaxation has increased

Lower risk of injury

Reduction in soreness

Flexibility – Increased

Different types of stretching

Before you begin a routine, however, it is helpful to be aware of the different types of flexibility or stretches that are available.

Static stretching. The most common. This is done by stretching the muscle as far and as comfortably as possible, while holding it for at least 30 seconds. There are two types:

Active To increase the intensity of the stretch, pull or push on the muscle.

Passive You apply force to the muscle by someone else, or use something like an elastic band or towel to increase the intensity.

Dynamic stretching. It involves continuously moving to mimic a part of the sport or activity you are doing. If you are a runner, slow steps could be taken in which your knees rise to your chest and your arms pump slowly.

Ballistic stretching. These movements involve bouncing, such as dropping into a crouch then rising straight up by pressing on your feet. This will help stretch your calf muscle. They can switch between high and low speeds. Static stretching is recommended by doctors before you move to ballistic stretches.

Active isolated stretching. This can be done for 2 seconds, but you should do it for many times. You should increase the amount of stretching at each interval by just a little.

Myofascial release. This can often be done with the help of a hard foam roll. You can, for example, sit on one and place your underside, or hamstring, on top of the foam roller. You can then slowly roll the foam roller back and forth, which relieves tension and increases flexibility. Rolling should take you from 2 to 6 inches off your legs for between 30 and 60 seconds. A trainer can show you how to use a foam roller if you have never tried it before. You can also do different yoga poses to achieve the same effect.

Similar

Leg Muscles to Stretch

Your leg has many muscles. These are some of the most common muscles that people tend to stretch or might feel tight.

Calf Commonly referred to simply as the “calf muscle”, it actually consists of two distinct muscles that are located on your lower legs. Calf muscles are responsible for flexing your leg and foot.

Hamstrings There are three hamstring muscles that run along your back. They cross your knee at the bottom and finish at your lower leg. The hamstring muscles allow you to straighten your legs and bend your knees.

Quadriceps The quadriceps are made up of four muscles. They are located in the front portion of your thigh. Quadriceps are responsible for extending the knee and flexing the thigh.

How to Stretch

Calf muscles Move your weight forward and step out with one foot in front. Keep your heel on the ground.

Hamstrings Stand on your feet and place your legs in front of you. Slowly, gently and steadily lean forward while still keeping your back straight.

Quadriceps – Stand straight and hold your right hand on to something solid, such as a chair or a stool, to balance your weight. To grab your right ankle, bend your right leg behind you.

When to stretch

Adults who aren’t injured or in rehabilitation should do stretches at least 2 to 3 times per week.

Tend to each leg muscle stretch for between 10-30 seconds

Each stretch should be repeated two- to four times

Stretch when your muscles are warm and not cold. Light aerobic activity such as walking, running or using an exercise machine can be done to warm up your muscles. You could also take a hot bath or shower. After you have completed the cardio exercise, it’s a good idea for stretching. Because your muscles are already warm, stretching can be part your cool-down.

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What Not to Do

Do not stretch if your muscles are still cold. This means that you shouldn’t stretch as soon as your muscles are cold.

These lower-body stretches can be dangerous but are very common.

While your legs are straight, bend over and touch your toes to the ground. You can put too much strain on your knees or extend your knees by doing this.

Traditional hurdler’s stretching. This involves bending or flexing your other leg while sitting on the ground. This could cause damage to your knee ligaments.

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WHY AM I NOT LOSING WEIGHT?

You have been exercising and eating healthier. You eat fresh fruits and vegetables, complex carbs and lean meats and feel like you are doing all the right things to help your weight drop.

4 UNFORTUNATE REASONS YOU MAY NOT LOSE WEIGHT

Transformyou sees many patients who find their weight loss plateaus, or have difficulty identifying the reasons they are not losing the weight they desire. There are several things that could explain why this happens.

You aren’t getting enough protein

An unexpected study has shown that people who eat 15-25% of protein per day store 45% of their extra calories as muscle. People whose daily calories contain 5% protein, however, store 95% of their excess calories in fat. This is a significant difference! This is a significant difference! We recommend a bioelectrical impedance scale to ensure you are losing fat, not muscle.

You aren’t drinking enough water

The age-old saying that you should drink eight 8-ounce glasses per day of water is outdated. This is not true for everyone. Your body is between 50 and 65% water. This is essential for your health. Water is essential for every part of your body to function well.

Hydration is essential for maintaining a healthy weight and keeping you alert and energized.

Use the following steps to determine how much water you actually need:

Divide your current weight in pounds by 2.2
Depending on your age multiply this number by:
- If you are younger than 30, 40
- 35 if you are between the ages of 30 and 55
- 30 if you are older than 55
Divide this sum by 28.3.
Now you know how many ounces of water you should drink each day. Divide this number by 8 to find how many cups you should be drinking of water.

This amount can change if you have been exercising, are in hot environments, or are taking certain medicines. The amount you have calculated above is your base amount.

You are not getting enough sleep

While not everyone needs eight hours of sleep each night, some people need more. Poor sleep quality or not getting enough sleep are two of the leading risk factors for obesity. You can have sleep deprivation that can affect the hormones that regulate hunger. This means that you don’t always trust your body to tell you what time and what you should be eating.

Ghrelin and leptin are the hormones that play a key role in the relationship between weight and sleep. Leptin is what tells you when it’s time to stop eating or when you need to stop eating. Ghrelin, which is the hormone that tells when you should eat, is higher in sleep-deprived people. This can lead to increased hunger. Research shows that your metabolism can be affected by a lack of sleep. We don’t know what to think, but we would prefer that the extra 15% work for us.

Your body is affected by stress

Let’s face it, our lives are filled with stressors. Our work performance is a major concern. We also worry about being able to do the right thing in all areas. Our bodies can be stressed by screen time. We can become so used to feeling stressed that we don’t know how to relax or take care of ourselves when it isn’t there.

Cortisol, a stress hormone found in the body, is released when we feel stressed. This could cause our bodies to store fat and increase weight. This could lead to you feeling constantly stressed and unhappy about your weight.

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