A recent preliminary study by Melbourne’s Monash School of Public Health and Preventative Medicine showed that at least 30% of participants are experiencing moderate to high levels of anxiety and depression as a result of the coronavirus pandemic. And now that social restrictions are staring to ease, it doesn’t mean our mental health will just spring back into shape. So what can you do to assist yours?

Firstly, make sure you’re getting the professional help you need. There are plenty of great resources available to Australians, including Lifeline, Beyond Blue, Headspace, and more. Online counselling is available, as well as therapy appointments via video conferencing or phone. And don’t forget how helpful all of your friends and family can be. Social connections are more important than ever right now, so ensure that you’re in touch with your favourite people, even if it’s on a video call or by text. Keeping in touch with those around you, and both helping with their needs and getting their support for yourself, is vital for your own mental journey.

Letting yourself switch off from the noise of the world could also do wonders for your mind right now. We are all overloaded with our daily routines of too-much-information: the constant news cycle, scrolling mindlessly on social media, and generally feeling the weight of the world. Keep an eye on how much time you’re spending online, because if you’re someone who experiences anxiety, it’s possible that the endless stream of negative information is having more of an impact on you than you realise. Designate a time each day where you can read articles, be on social media, click on headlines… and then when the time is up, step away from the screen! Put your phone down, and spend some time focusing on yourself and your environment.

Meditation is another great tool for improving your mental health. There are plenty of apps, as well as free online platforms and videos, to lead you through guided meditations. Otherwise, try doing one yourself. Sit comfortably, close your eyes, and just listen to the sounds around you. Feel your breath, concentrate on the air moving into your lungs, and let your body and your mind be at rest. Just five or ten minutes a day can bring a sense of relief to your busy mind, and developing a regular routine of meditation could do wonders for your overall health.

Now that restrictions are easing, you can start to think about doing something for yourself to aid your wellbeing. Whether it’s getting a beauty treatment (safely socially distanced, of course), doing a yoga class, or booking into a salt therapy session, having an appointment to look forward to will not only benefit you, but also your local businesses! Salt therapy is the perfect place to unwind, and could be the calming, healing experience your body and mind are much in need of. Relaxing in a comfortable massage chair as you breathe in the salty air (that benefits your skin, lungs, circulatory system, and more) can bring such a sense of peace, that regular clients fall in love with the experience.

It’s been an odd few months for us all, so make sure you are treating yourself with kindness. As things start to change over the coming weeks, you may or may not feel ready to venture into the world again. Trust your instincts, take your time, and go easy on yourself. Be sure to get the help you need, stay safe, and treat that mind of yours with tender love and care. It’s the only one you’ve got.

The post Isolation and your mental health. You’re not alone. appeared first on Salts of the Earth.

1. Exercise

Especially in the colder months, it’s easy to spend all your time snuggled up on the couch. And why wouldn’t you?! It’s the best way to spend a cold winter’s day. However, there can be too much of a good thing: if you spend too much time snuggling, and not enough moving, your headspace can suffer. Studies show that exercise has been compared favorably to anti-anxiety medications, so make sure you’re getting the blood pumping a few times a week. Just choose a gym or exercise studio that has decent heating. Bikram yoga, anyone?

2. Box breathing

There’s plenty of breathing and stretching exercises splashed across the internet for stress-sufferers. But that’s because deep breathing is one of the most sufficient techniques to help calm an anxious mind. Try this one: think of a box with four sides. As you breathe in, draw the box in your mind (as you count to four), and trace the box again as you breathe out for another count of four. Continue drawing the box in your mind, and taking deep breaths, until you feel the weight lift off your shoulders.

3. Water

It may seem a little too simple, but hydration is so very important for your body to function – and that includes your brain. Our water intake levels tend to drop in winter, and when you combine that with spending a lot of time in front of the heater: it’s easy to forget about your eight glasses a day (and no, eight glasses of red wine does not count). If your mind is feeling sluggish, give it a good waterin’ and see if it helps.

4. Salt therapy

Your overall health is important for your state of mind, and a few sessions of salt therapy can do wonders for both. The antibacterial and anti-inflammatory properties of the pharmaceutical-grade salt pumped through the air of the salt rooms can bring relief to a number of immune, skin, lung, and circulatory functions. Healthy body = healthy mind. Plus, sitting in one of the comfortable massage chairs of a peaceful room has the added bonus of a perfect meditation opportunity: all you have to do is close your eyes and breathe deeply.

5. Dark chocolate

As if you needed permission to eat some dark chocolate. It’s winter. Eat as much as you want. But while you eat it, know this: dark chocolate contains flavanols, a type of antioxidant that improves blood flow to the brain, and may help promote its ability to adapt to stress including anxiety and other mood disorders. Say whaaat? A study showed that a group of individuals who ate dark chocolate twice a day for a fortnight ended up with lower levels of cortisol (the stress and anxiety hormone) than those who got no chocolate. What more proof do you need? Pass me the block, please. All in moderation through. 

Most importantly, make sure you’re getting the help you need, whether it’s from a doctor, an organisation like Beyond Blue, or just from your loved ones. Keep warm, keep moving, keep hydrated, get a bit salty and chocolatey, and take a deep breath. 

Look after yourself. We’ve only got one of you.

The post How to manage anxiety appeared first on Salts of the Earth.

Foods such as fruits, vegetables, beans, nuts and whole grains are all examples of simple sugars. These naturally occurring sugars are valid energy sources, and along with the other nutrients in these foods, important for nourishing a healthy body and therefore called “good sugar.” 

Sugar that is added to foods like soft drinks, cakes and confectionaries, without any nutrient or fibre is called added sugar and considered “bad sugar.” In its most processed and refined form (think the white powdery stuff we stir into coffee, or high fructose corn syrup in soft drinks), sugar has absolutely no nutritional value. Void of vitamins, minerals, protein, fat and enzymes, it’s a source of energy but not nutrition.

The World Health Organisation recommends our sugar consumption should only make up five percent of our total daily calorie intake, which equates to about 25g or six teaspoons per day. The Australian Health Survey found that in 2011-2012, Australians were consuming an average of 60g of sugars each day, or the equivalent of 14 teaspoons of white sugar. Processed sugars have a bitter-sweet effect on the human body, and it’s up to you to decide if it’s worth a taste.

So what happens to your body when you stop eating sugar?

Get ready for some mood swings.

Sugar is a highly addictive substance, so coming off it cold turkey will result in dramatic changes to your mood. But it is for the positive, so hang in there. Sugar releases the feel-good hormones dopamine and serotonin in the brain, activating your body’s reward system. The more sugar you consume, the better you feel, at least, temporarily. When you stop eating sugar altogether, your body will go through withdrawal, and it’s not pleasant for your body or your brain or the people around you. So make sure your family and colleagues are prepared.

Many people experience fatigue, headaches and irritability, these are all signs your body is adjusting to the low levels of glucose, dopamine, and serotonin. But after a week or so, energy will begin to improve, and you will feel more alive and full of energy. We promise.

Glowing Skin

Sugar causes inflammation in the skin, so the less you eat the clearer you completion may become. Diets high in refined sugar can lead to excessive insulin spikes. This triggers inflammation in the skin, which can cause the elasticity and collagen (which helps your skin to look plump and glowy) to become damaged. This can lead to premature wrinkling, sagging skin, and acne and rosacea. No one wants that so reducing your sugar intake will do just the opposite.

All Natural Sweet Dreams

Calling it quits with sugar won’t solve your sleep problems overnight, but in a few weeks time, you should notice yourself falling into a deeper sleep. Why?  Foods containing high amounts of refined sugars reduce the degree of slow wave sleep (SWS), the restorative sleep that consolidates memories and information learned throughout the day, and rapid eye movement (REM) sleep, the dream phase. Eating less sugar will reduce the number of times you wake up during the night, and improve your sleep quality overall.

Battle the bulge

A significant risk of consuming excess added sugar is weight gain. In most cases, sugary foods and drinks are high in calories. Consuming too many of these products will lead to weight gain, even with regular exercise. As the body usually digests products containing added sugars more quickly, they do not offset hunger for very long. This can lead to eating more regularly throughout the day and a greater calorie intake overall. It is important to note that sugar does not cause weight gain and obesity by itself. Sugar is one of several causes. Being overweight or obese is the result of a complex interaction between diet, physical activity, genetics, and social and environmental factors. However, limiting your amount of added sugar is one of the simplest ways to prevent weight gain and lose those stubborn kgs.

Remember, everything in moderation. What matters is your overall diet, which requires a balance of proteins, carbs and fats. You should certainly avoid loading up on Tim Tams and Fanta, but eliminating all types of sugar from your diet like apples and bananas completely, is totally unnecessary.

Here are some healthy food swap suggestions:

1. Fruit muesli – plain oats
2. Fruit yoghurt – natural yoghurt
3. Sugar – cinnamon, or vanilla
4. Milk chocolate – 70 percent cocoa dark chocolate
5. Dried fruit – fresh fruit
6. Muesli bars – nut-based snack bars
7. Rice crackers – roasted chickpeas
8. Wraps – rye crackers
9. Mayonnaise – avocado
10. Sweet chilli sauce – chilli sauce

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Snoring doesn’t affect all couples the same way. Some snorers are married to deep sleepers, who might not even notice. However, for the others, the constant sounds of jackhammering snoring can cause friction and spoil intimacy and ultimately someone being forced out onto the couch. While sleeping on the couch seems cruel, the National Sleep Foundation recommended 7-9 hours sleep for adults aged 26-64. So, lying awake while your spouse snores could cause more than just frustration down the road.

In certain cases, snoring volumes can get so loud that they can cause hearing issues for their partner. It’s not surprising because some snoring can be between 50 and 100 decibels, which is equivalent to a pneumatic drill!

But snoring doesn’t have to take a toll on a relationship, whether you are sleeping together or in separate beds. Choosing between losing sleep and sleeping apart can be difficult, but there are other choices.

• Asking your doctor about the possibility of sleep apnoea, enlarged tonsils or adenoids causing obstructive sleep apnoea may lead to a solution that doesn’t just make sleep better, but can bring you closer, too. 
• Changing a snorers sleeping position can help open the airways as they sleep, reducing the vibrations in their throat. If your snoring partner sleeps on their back, try using a pillow to elevate their head or turn them onto their side.
• Being overweight is quite a common cause of snoring, as excessive weight can increase the tissue size around the neck and place extra pressure on breathing passageways. Improving their diet in order for them to lose a few kilograms may ease this issue.
• Avoid alcohol. Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Even non snorers can snore after a couple of drinks!
• Stay well hydrated by drinking plenty of fluids. Secretions in the nose and soft palate become stickier when dehydrated, this can create more snoring. According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day and men require about 16 cups.
• Salt therapy could also be the solution to have you both back in bed together and sleeping soundly. Salt therapy is a natural non-invasive therapy that offers relief to snorers and their better half. Sitting in a specially designed salt room, your respiratory system will be exposed to dry aerosol particles of salt that are inhaled deep into the lungs. Salt has natural anti-histamine, anti-inflammatory and anti-bacterial properties which help relieve inflammation and congestion in the airways. As the dry salt is breathed in, it passes through the back of the throat where the relaxed muscles cause the narrowing of the airways and vibration that results in snoring. Over a period of time, the salt will help open the airways reducing obstructions and resulting in a better night’s sleep.

For the love of your relationship and a good night’s sleep, book in for a free consultation at Salts of the Earth and give salt therapy a go. You’ll both be having some sweet dreams in no time!

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An activated nut or seed has simply been soaked in water for 24 hours, then dried out again over a low heat .Raw nuts contain phytic acid and enzyme inhibitors that can reduce the body’s ability to absorb certain nutrients properly. Eating large amounts of raw nuts can put extra pressure on your digestive system and may cause uncomfortable digestive symptoms like bloating, heaviness and nausea. There are numerous studies in grains and legumes that show soaking and/or germination decreases the amount of phytate in the seed, and the amount of easily absorbed minerals increases.

Unfortunately, there is no scientific evidence to judge what changes occur in soaked nuts or how long you need to soak them for these changes to occur; and most importantly, whether any changes that do occur make a nutritional difference to the person eating them.

Irrespective, nuts – soaked or not – are a fantastic healthy snack, loaded with protein, healthy fats, fibre and important minerals like zinc, magnesium and calcium. A handful a day can help control high-cholesterol and blood glucose, and reduce the risk of heart disease and diabetes, as well as help to manage weight and appetite.

So whether you like your nuts activated or raw, they are still a great addition to any health diet!

Nuts, a powerhouse of good health:

Almonds: Almonds boast one of the highest fibre counts of all nuts which can help lower cholesterol and make you feel full. Adequate fiber also lowers the risk of diabetes and heart disease.

Cashews: Along with their healthy fats, fiber, and protein, cashews are a good source of iron and are particularly rich in zinc. 

Pecans: Pecans aren’t just for making tasty pies, they can also help improve heart health.

Brazil Nuts: Just one Brazil nut packs more than 100 percent of the recommended daily allowance for the mineral selenium, which the body uses for reproductive processes, to help metabolize thyroid hormones, and to help prevent cell damage that may lead to liver, prostate, colorectal, and lung cancers.

Macadamias: Although they’re one of the most calorie-dense nuts, macadamia nuts contain one of the highest counts of heart-healthy monounsaturated fat per serving.

Pistachios: Pistachios have just four calories each, and if you buy them in the shell, they’re especially diet-friendly, as the shells automatically slow down your pace so the snack lasts longer and you eat less overall.

Hazelnuts: An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes. They’re also rich in several antioxidants that can help protect against chronic diseases, including heart disease, and inflammatory diseases.

Activated Almond Recipe:

The ingredients
2 cups raw almonds*
enough water to cover the almonds in a dish
sea salt or garlic salt or dehydrated onion powder or tamari or curry powder (optional)

*You can use other nuts, too! Try brazil nuts, cashews, macadamias, hazelnuts, pistachios …

The process
1. Soak the almonds in the water for 12 hrs. If you’re using other hard nuts (like hazelnuts or brazil nuts) 12 hrs will also work. If you’re using soft nuts, like cashews or pistachios – shorten soaking to 4-6 hrs.

NOTE: After soaking, the nuts will look nice and puffy and may even start to show signs of sprouting.

2. Rinse the nuts under running water, and if you want to add flavour – now is the time to do it. Just shake a couple of tsp of whichever flavour you want over the wet (rinsed) almonds, and stir to combine well.

3. Now, it is time to roast the almonds, without damaging all those nutrients we’ve activated. Dry out the nuts on low heat – either in a dehydrator or in the oven on a low temperature (60C). This will take anywhere from 6-24 hours, depending on the temperature. The nuts will be done when they feel (and taste) dry.

4. Use your activated-dried almonds as you normally would use roasted almonds. They last really well in an airtight container and they can be ground into almond meal, too!

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The gut is where 70% of your immune system lies, where we metabolise hormones, where we make nutrients and neurotransmitters, create detoxifying enzymes and neutralise pathogens. All of these processes can profoundly affect us if not in balance or working properly.

To achieve a healthy gut, we need to support good bacteria in our digestive system. Bacteria pretty much run the show! Unfortunately, beneficial gut bacteria is not a big fan of many of the lifestyle factors that are synonymous with modern living. Stress, processed food, antibiotics, alcohol, cigarettes, sugar and pollution can all compromise good bacteria and feed the pathogenic bacteria.

So how do we ensure that the good bacteria is winning?

• Eat wholefoods: A good diet packed full of natural and unprocessed food encourages the growth of good bacteria. Make an effort to go for low HI (human intervention) foods. That means eating plenty of farm fresh wholefoods that nature provides, not foods that are processed in a lab.

• De-stress: Practising mindfulness through yoga, meditation, exercise and being kind to yourself, all help encourage beneficial gut flora. Haven’t you heard the phrase ‘don’t get your stomach in a knot?’

• Focus on fibre: Increase your overall fibre content, especially if your intake of fruit, vegetables and legumes is low. Fibre can provide a huge variety of compounds and nutrients that will help improve gut health. Fibre in whole grains, fruit, veggies, nuts and legumes are great for gut health in so many different ways.

• Probiotics: The proven strains of good bacteria include lactobacillus and bifidobacterium species can be found in yoghurt and probiotic drinks, but be careful that those products are not also full of gut-depleting sugar. Probiotic supplements are also helpful at balancing gut bacteria. 

• Lacto-fermented foods: Kombucha, kimchi and miso are also a great way to get natural viable bacteria into the belly. These are lacto-fermented foods. The lacto-fermentation process creates a broad range of beneficial bacteria. The proliferation of lactobacilli in lacto-fermented vegetables, such as sauerkraut for example, predigests the cabbage making digestion easier and nutrients more available for the body to utilise. The process also creates good bacteria that helps to re-colonise the gut. Studies show that consuming lacto-fermented foods can influence mood and probiotics can help eliminate disease-promoting pathogenic bacteria in the gut.

• Drink wisely: No surprises here but alcohol can negatively affect gut health. Reducing overall intake of alcohol and remember to drink more water is great for the gut. Water is also vital for cleansing the gut keeping the whole body hydrated and functioning at its best.

• Reduce junk food: Unfortunately, your gut doesn’t like processed, fatty, sugary foods even if you do. Reducing your intake of junk foods like soft drink, lollies, biscuits, chips and pizza, and make healthier alternatives instead will have your gut glowing with happiness!

• Activate your nuts: Raw nuts contain phytic acid and enzyme inhibitors that can reduce the body’s ability to absorb certain nutrients properly. Eating large amounts of raw nuts can put extra pressure on your digestive system and may cause uncomfortable symptoms like bloating, heaviness and nausea. There are numerous studies in grains and legumes that show soaking and/or germination decreases the amount of phytate in the seed, and the amount of easily absorbed minerals increases. This means activating our nuts will make it gentler on our guts.

The post How to promote good gut health appeared first on Salts of the Earth.

It’s no wonder that there has been a lot of talk about mindfulness in the health and wellness industry of late, but what does it mean and how can it help you?

Removing all of the hype, mindfulness is simply about paying attention to the present moment. Many people find practising mindfulness can assist with concentration, relaxation, productivity and increased ability to cope with life’s everyday hustle and bustle.

Starting to practice mindfulness can be a truly enlightening experience, whether you practice it by yourself or with the help of a guide.

Here are five easy ways to start practicing mindfulness:

1. Eat mindfully

Sit down, enjoy and focus on the food in front of you without multi-tasking. You may find that by eating slowly and mindfully you can appreciate the flavours and better listen to your body’s response to what you are feeding it.

2. Walk mindfully

Observe what is going on around you, sights and sounds to become aware of things you haven’t seen before.

3. Observe your breathing

We breathe naturally and rhythmically, once you start to pay attention to your breathing it will help you relax and slow down.

4. Listen wholeheartedly

Truly listen to what someone is saying without judgement and for the intention of understanding what they are trying to communicate to you. Relationships may deepen and grow as a result.

5. Observe your thoughts and emotions

Observe your thoughts and emotions, acknowledge them and decide if you need to react or just let it pass by you. By being mindful of your thoughts and emotions, you are better equipped to make the right choices in response to emotional “triggers” we receive in everyday life.

6. Mindfulness meditation

Mindfulness meditation can reduce stress, decrease cortisol levels and help you to develop mental clarity

There are many ways you can meditate. Salts of the Earth rooms allow you to sit quietly with your thoughts and focus on your breath. The lights are dimmed allowing for relaxation in a comfortable massage chair. You may choose to bring a guided meditation piece to listen to on your smartphone or tablet with headphones. Or you can just be at one with your own thoughts in deep or light meditation.

As one client- Toby says: “The follow-on effect was a huge decrease in anxiety. My anxiety also settled with the help of the 45 minutes of calming music and massage chair time”.

If you want to discover the health benefits of salt, Salts of the Earth are now selling 5 session packs – There is something to suit everyone, even the busiest of people! Book in for your free consultation and find out more.

* 5 pack and new member options available at participating centres below:

– All Salts of the Earth NSW centres excluding Albury.
– VIC centres: Boronia, Croydon, Hampton, Mill Park, Oakleigh, Werribee.

Ts and Cs apply

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From avoiding too much UV, to finding safer ways to exercise in a heatwave, here are some tips and tricks to stay healthy and protected this season:

1. Keep track of the UV ratings
   We are all aware there is a big hole in the ozone and that Australia has one of the highest rates of skin cancer in the world. Because of this we must take care by ensuring you’re always armed with sunscreen and invest in a pair of quality sunglasses with a decent UV rating. We recommend using the SunSmart app, because it’s great for measuring UV and understanding the risk of exposure on any given day.

1. Avoid extremes
   It’s not just your skin that can take a beating from the Australian rays. Heat exhaustion and sunstroke are some of the world’s most surprising health concerns. We’re just not built for extreme, direct and hot sun. From headaches and nausea to fatigue and cramps, heatstroke can have a dramatic effect you your wellbeing. Always listen to your body, keep cool and don’t overdo it.  

1. Adjust your exercise 
   When the mercury hits 40-degree, your usual 5km cycle or lunchtime jog probably isn’t the best idea! Try replacing your high-energy sports routine with something a little less sweaty and risky on your health – do some laps in your local pool, join a yoga class or get in a late-night gym session instead.

1. Keep hydrated
   Studies show that even mild dehydration can impact your body’s functionality and hinder things like concentration, irritability and productivity. Make sure you have a water battle with you at all times, and be sure to keep your water intake up if you’re doing any exercise.

And, as a bonus: stay hay fever-smart.
Often only associated with spring, summer can also bring with it higher pollen counts and thunderstorm asthma warnings. If you’re a hay fever sufferer, ensure you are keeping up your regular salt therapy sessions and have some antihistamines on hand, so you don’t have to miss a day of summer fun! 

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Diet is key. There’s no need to completely revamp everything, but a few simple changes in your kid’s lunch box will help.

• Want to give your kids a dose of vitamin C? Did you know that red capsicum has twice as much vitamin C as citrus fruit? Cut some up for an easy lunch box snack.
• Whole grain breads, pitas and wraps are rich in fibre, vitamin B and other nutrients, which will keep kids’ energy steady for hours.
• Berries (fresh or frozen), apples, kiwi, tomatoes, broccoli, lettuce, carrots, and avocados are also great for kiddie’s lunches. Packed with antioxidants, vitamins and minerals, these vibrant fruits and veggies are great for overall health, including immunity, growth and development.
• Add some lean lunch meats, grilled chicken or tofu, to their sandwich to help maintain energy, increase metabolism, and boost immunity.
• Don’t forget healthy, essential fats such as eggs and tuna. Omega-3 fatty acids are absolutely essential for kids’ overall health, plus it’s great for brain development and function.ust what they need to help them in the classroom.

To further boost their immune system and prevent the sniffles (or worse), then it’s time for salt therapy of course!

Salt therapy is great for kids. Salt is a natural antibacterial and anti-inflammatory. When inhaled deep into the respiratory system, the salt particles can help clear the airways and relieve congestion.  When landing on the skin, the salt can help relieve dry, itchy and inflamed skin and accelerate skin rejuvenation. It can also help fend off bacteria and other viruses to keep your kids bug free.

So you take care of their lunch box and we will take care of keeping cold and flu bugs at bay. Their immune systems will be fighting fit!

The post Lunch box immune boosters appeared first on Salts of the Earth.

1. Put on sunscreen every day! Skin cancer in the most common cancer affecting Australians. While sun exposure is great for vitamin D, getting too much is a risk no one should take. Plus, keeping your skin protected will help slow down the aging clock.
2. Commit to one food substitute, like popcorn instead of chips or dark instead of milk chocolate, when you need something naughty.
3. Go to bed an hour earlier. The National Sleep Foundation recommends seven to nine hours of shut-eye a night for adults. So turn the TV and phone off and drift off to help your body recharge.
4. A good offence is the best defence. Start regular salt therapy at Salts of the Earth to keep you and the whole family healthy in 2019. Don’t wait until you’re bed bound and coughing up a lung. Salt therapy is a natural antibacterial and anti-inflammatory to help keep bugs at bay.
5. Sign up to one fitness event right now. Do it. Make it something attainable but also a stretch, 5k fun run, beginner triathlon, a short meditation course. But sign up, put some cash down and then tell people you’re doing it!
6. Meal prep like a boss. A lack of preparation has led to many healthy-eating downfall. Batch cooking at home is the perfect way to stop those Uber orders during the week and make sure you’re getting all your healthy food groups.
7. Drink more water. This is an easy win, good for your skin, fills you up and is free. Make it easy for yourself. Keep a water bottle in your handbag, have one at your desk, in your car, make it fool-proof!
8. Take your lunch breaks, or at least take more than you currently do. Eat in the sun or go for a walk. This is great for the mind and helping you de-stress.
9. Try and curb your phone habit even just a tiny bit. Beware the zombie hand, if you look down and can’t remember why you picked it up then it’s time to change things. But you can still use your phone for productive things…
10. Give yourself mini check-ups every month to see if anything’s changed. Monitor things like your moles, skin, or breasts for anything that seems off, then don’t hesitate to make an appointment with your doctor and bring it up.

Good luck, even if you only manage one that’s still an achievement! Celebrate all of the wins and rope in your buddies to keep you accountable.

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