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Health

Mental Health Awareness is an Everyday Thing: 14 Tips to Boost Your Mental Health

Mental health awareness should be an  everyday subject  because it is  important as much as our physical health. It really takes courage for someone to say that “I am not Ok”; and I want to tell you that it is Ok not to be Ok.  For Mental Health Awareness Month, I have put together 14 tips to help you boost your mental health this month.

1. Focus on relaxing today. It’s okay not to be Ok.

2. Work your strengths to build self-confidence.

3. Create a sacred space for yourself.

4. Practice mindfulness today. Be present at the moment, feel the air that you are breathing, the water falling down your body in the shower, forget about the past or future. You are breathing, you are doing the best you can

5. Practice gratitude with a journal. What are the things you are grateful for? Even on a bad day, there is always something to be grateful for. Write it down each day.

7. Read something that will help your mental health or watch a movie that will make you smile. A favorite book, an informative blog post, or a live comedy show

8. Choose a daily affirmation and repeat it to yourself throughout the day. Practice positive self-talk. This is by far my best one and it works wonder for me

9. Check out some apps that might help you focus more, calm you down and focus on your mental wellbeing. (Pacifica, calm, The Safe Place)

10. What are your top three intentions for each day and how can you meet them?

11. Set up a getaway/date night for yourself or with your closed friends. It could be camping, hang out on the couch with a movie or sleep under the stars. The act of planning a getaway can boost your overall mood. (You can do it alone since we are in quarantine)

12. Are you too hard on yourself? I know you may have a lot on your plate but go to bed early and disconnect your self. Get that extra hour of sleep or two.

13. Work on coping skills you’ve neglected. You know all the things that will help you. So, soak up in one of them. (guided meditation, breathing exercises, therapy) Focus on the positive side as much as you can.

14. Take a warm bath every time you canEpsom salts are good to soothe aches and pains and help boost magnesium levels.

 

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Health

Breast Cancer Self-awareness. Know What’s Normal

Know what is normal for you.

The signs of breast cancer are not the same for everyone. It is important to know how your breast normally look.  And if you notice something different, see your doctor because early detection and effective treatments for breast cancer have shown to improve survival.

First of all, Know your risks. Make sure you talk to your family about any history and doctor about personal risk of breast cancer.

Second, get screened. Communicate with your doctor about what’s best for you. Have a clinical breast exam at least every three years starting the age 20. Moreover, a mammogram starting at age 40 every year.

Third, know what’s normal for you. If  by any chance you notice unusual changes contact your healthcare provider.

Changes that should be reported:

  1. Lump, thickening inside the breast or hard knot.
  2. Puckering of the skin.
  3. Itchy and scaly nipples.
  4. Change in size of the breast.
  5. Swelling,warmth,redness or darkening of the breast.
  6. Nipples discharge.
  7. Constant pain that won’t go away

Lastly, choose a healthy lifestyle by maintaining a healthy weight, limit your alcohol intake, and eat a balanced diet. Proper nutrition is very important when you have breast cancer or any type of cancer.  Brightly colored fruits and vegetables such as: broccoli, cauliflower, kale, brussels sprouts, apples, tomatoes, and carrots are beneficial choices. Also, try to eat at least five servings of fruits and vegetables daily.

Whole-wheat: wheat bread, oatmeal, quinoa, and other whole grains are high in fiber and may help you with the constipation from certain cancer drugs. Lentils, beans are also great source of fiber, high in protein and low in fat.

Adapting a new lifestyle can be hard; however, eating right will keep you at a healthy weight and help preserve your muscle strength.

Not sure how to do a self breast exam?  Watch it HERE

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